i 



I 



HOME GYMNASTICS 



THE PEESEEVATIOX AND EESTOEATIOX OF HEALTH 
IX CHILDEEX AXD YOUNG AN^D OLD 
PEOPLE OF BOTH SEXES. 

WITH A SHORT METHOD OF ACQUIRING THE 

^RT OF SWIMMIN^a. 

BY 

PROFESSOR T. J.'HARTELIUS, M.D., 

Principal Lecturer at the Eoyal^^GjpuuasiicOentral Institute, Stockholm, 



Translated and Adapted from the Swedisli^O^^al by Special 
Permissiq^^o^Jli^'^tlior ' ' 

BY 



WITH THIRTY-ONE ILLUSTRATIONS, 




PHILADELPHIA : 
J, B. LIPPINCOTT & CO 
1883. 



By transfer !rmt^ 
Fat. Omod Uto» 
Aprii 1914» 



PKEFACE. 



Moke than half-a-centuiy has elapsed since Ling gave 
the world his ingenious system of gymnastics, calculated 
to produce a harmonious development of the human 
organism, and to ensure the preservation of health, as 
well as the cure of diseases. 

The whole system — educational, as well as medical, 
gymnastics Kinesipathy — has, on the Continent, 
acquired the name rational gymnastics, on account of 
its being based on truly scientific principles. Ling never 
using a movement of which he could not scientifically 
demonstrate the physiological effects. 

This it is which surely, though slowly, has made his 
discoveries, in the relations of movements to the bio- 
logical phenomena, one of the chief factors of the pro- 
phylactic {i,e., disease-preventing) tendency that the 

medical art in our days is adopting, and one of tliose 

a 2 



iv Preface, 

that will essentially contribute to gain for it a place 
among the so-called exact sciences. For the healing art 
becomes less empirical in proportion as it can, by 
reasoning, ascertain beforehand which are the physio- 
logical effects of a remedy, and the more its practice is 
based on purely physiological means. It is dawning 
more and more upon the mind of physiologists and 
practitioners that " motion is the principal agent in the 
whole process of life,'' and that systematic muscular 
exercise is one of the best means for influencing the 
vital actions of the body. 

Ling himself (having his time taken up with the 
practical carrying out of his work) did not write much 
on the subject ; but he formed disciples, not only among 
his own countrymen, but also among people of other 
nationalities, especially Germans* which disciples 
carried out the master's work, and some of whom have, 
moreover, written excellent expositions of the system. 

^ The Eoyal Gymnastic Central Institute in Stockholm, with 
the generosity characteristic of all the State Institutions in 
Sweden, is open gratuitously to ladies and gentlemen of all 
nations, who are able to fulfil the same conditions as the Swedish 
candidates. 



Preface, v 

Of Swedish authors on this subject, no one has done 
more to popularize it by writing than the author of this 
little book — a physician who is at the head of the 
department of medical gymnastics at the Royal Central 
Institute of Stockholm. 

This book is not intended as a guide for the teaching 
of gymnastics in schools, but it contains a selection of 
" active " movements, of great hygienic value, fol* the u.se 
of every one. 

It is essentially a book for every home. 

The learned Professor expresses himself in such plain 
and homely language that it can be understood by all, 
even by the comparatively ignorant. 

As a proof of its popularity, it may serve to mention 
that the first edition of the original work was disposed 
of in Sweden within two months. 

If people at large gain some more accurate know- 
ledge of the laws that govern their nature, and become 
familiar with the use of rational hygienic move- 
ments, this will not only provide them with a good 
means for preserving themselves in health, but also 



vi Preface, 

exercise a great moral influence, in providing tliem with 
one ready means of counteractino- vicious tendencies. 

Let me give an instance. Tliat morbid state of the 
sympathetic nerve, generally manifesting itself Ijv an 
uneasy sensation in the pit of the stomach, and which 
is, in many cases, the dh^ect physical cause of vice 
(creating in one person a craving for drink, in another 
a craving for tobacco or opium, or other unwholesome 
thmgs), can be removed by movements calculated to 
restore the perverted nerve-action to its normal state. 

Then there should be mentioned, with due weight, 
the great value of systematic movements as an after- 
treatment for persons weakened by severe disease. The 
physician prescribes a generous diet for such a person ; 
but what if the structures of his body are not in a fit 
state to absorb and assimilate the nourishment ad- 
ministered ? Appropriate movements are one of the 
most natural and sure means for re-establishing the 
balance in the whole process of nutrition in the body. 
Persons in such a weakened condition are therefore 
strongly advised to practise suitable exercises, and 
they, as well as others, will find a safe guide in this 
little book. 



Preface. vii 

As to the plan of its arrangement, the Author, after 
some introductory remarks, gives a few short and clear 
indications as to the influence of movements on the 
various vital functions in the body (Chapter I). In 
Chapter II follow some general hints on the principles 
to be observed in performing movements. Chapter III 
contains descriptions of the various forms and special 
effects of the movements selected for this book out of 
the many that this system has developed. Chapter IV 
contains prescriptions of movements for special cases, 
and, finally, a short treatise on cold baths and 
swimming. 

To some people the means here presented may seem 
too simple : like Naaman the Syrian, who despised the 
prophet's advice to bathe in the river Jordan ; but we 
would advise them to foUow his example, and, never- 
theless, try the simple means, and also persevere in its 
use. 

May this little book gain an entrance into English 
and American homes, as it so well deserves to do ; may 
its right use add to the health and happiness of 
thousands of individuals, from the humble dwelling of 



viii Preface. 

the artisan to the palace of the rich ; and thus may it 
help to diminish the great amount of sufifericg we daily- 
witness in the world 1 



C. LOFVIIsa. 



CONTENTS. 



PAGE 

Introduction 1 

Chapter I. 

On the Iniluence of Bodily Exercise on the Ettman 

Organism ^ 

1. Influence of Exercise on the Blood and its Circulation 6 

2. „ „ Digestion . . .10 

3. „ Respiration . » .11 

4. ,^ „ Process of Secretion . 14 

5. Organs of Movement . 15 

6. „ 95 Nervous System and 

Mental Life . .17 

Chapter II. 

Some General Observations on the Performance of 

Movements . . . . . . . .23 

Chapter III. 

Description of Particular Forms of Movements, and 

their Effects 28 

Chapter IV. 

Application of Movements for Specific Purposes . .61 
Strengthening Movements for Persons whose Daily 
Occupations do not afford them sufficiently All- 
sided Muscular Exercise, and who are suffering, 
more or less, from Poorness of toe Blood {anoemia)^ 
Muscular and Nervous Debility, Weak Respira- 
ration, Gout, Obesity . . . . . .61 

1 



X 



Contents. 



PAGE 

MovemeDts for Growing Young People who do not 

suffer from any Organic Disease . 64 
„ „ Infants . , , • • .67 
„ „ Elderly Persons . . o .70 
„ against Congestion to the Head, and Head- 
ache 71 

„ yj Narrowness of the Chest, Asthma, 

Consurdption in its Early Stage 72 
,j Uneven and Weak Circulation of 
the Blood, and against Heart 
Diseases in the Early Stages . 74 
„ tending to relieve the Bowels . , .75 
„ against Chronic Diarrhoea . o . .75 
„ Bad Digestion, Chronic Gastric 

Catarrh, Cardialgia, Colic . 76 
„ „ Haemorrhoids . . o .77 

„ „ Iif guinal Hernia . . . .78 

Swimming and Cold Baths • • . . . • 80 



INTEODUCTION. 



EvERYOXE admits that it is wiser and better to prevent 
an evil, while it is in one's power to do so, than to 
remedy it afterwards. It is better to avert disease by 
appropriate means than first induce it and then attempt 
to cure it. Even if, for the preservation of health, 
some sacrifice of habits and tastes should be found 
necessary, surely this would not be too high a price for 
the undisturbed enjoyment of a blessing, the absence 
of which diminishes the value of all other good things 
in life ! 

It is a generally known and recognized rule for the 
preservation of health that one should ''take a walk " 
every day. This is, no doubt, beneficial to health. 
Still, experience shows us that walking is not the infal- 
lible and all-sufficient means it is supposed to be ; for 
a great many most eager and conscientious walkers are 
both weak and ailing, and become worse and worse in 
spite of their walks. By this we do not mean to say 
that the walking is the cause of their debility and 
sickliness, but that this form of exercise does not fulfil 
all the <3onditions required for exercise aiming at the 
prevention or cure of disease. 

To serve this purpose the exercises used must be 

r 



2 



Introd^iction. 



estimated and defined beforehand as to their energy, 
extent, and physiological effects, and chosen accordingly. 
But in ordinary walking, or in riding, driving, rowing, 
&c., the effects are more or less one-sided and vague. 
The same defect also is to be found in most forms 
of labour belonging to the different trades and profes- 
sions, though of course varying according as these vary 
For there is this essential difference between hygienic 
gjrnmastic movements and those occurriiig in actual 
labour, that the former, having as their sole aim the 
promotion of a normal development and action in the 
human individual, both the position from which the 
movement starts and the manner in which it is per- 
formed are entirely calculated to subserve this aim, 
whereas ordinary labour exacts such attitudes and 
movements as will best suit the work, even if 
these should happen to be ever so much inimical to 
health. The consequence of this is that the more or 
less one-sided action belonging to most forms of daily 
occupation, in the long run disturbs the harmony of the 
body, so that even worldng-men often are greatly in 
need of systematic gymnastic exercises to counteract 
the one-sided influence to which tlieii^ frame has been 
subjected in their occupation : how much more, then, 
persons leading a sedentary life, and having essentially 
mental occupations ? 

It is in great measure the possibility of localizing and 
determining the effects of the movements — first scienti- 
fically and systematically demonstrated by Ling — which 
has assigned to gymnastic exercises the importance they 



Introduction, 



3 



have gained in these later years for dietetic and curative, 
not less than for educational purposes. For we are 
thus enabled to secure beforehand, not only the restora- 
tion to normal strength of enfeebled parts, but also to 
ensure that every set of muscles gets its due share of 
exercise, so as to bring forth an all-sided and har- 
monious development. 

But in order to make them a real health-preserving 
and health-restoring means, the gymnastic exercises 
must be performed every day or even several times a 
day. To many persons it may be very inconvenient as 
regards time and cost, &c., to frequent a Medico-Gym- 
nastic establishment."^ 

During the many years that I have been at the head 
of the Medico-Gymnastic Department of the Eoyal 
Central Institute it has been customary to give the 
patients lorescriptions containing so-called " home exer- 
cises," and this either whilst the treatment was being 
carried on at the Institute, or at its conclusion, thus in- 
ducing the patients, and making it easy for them to 
continue taking gymnastic exercises daily, not for a few 
months or years only, but during their whole life. 

ISTow the purpose of this little book is to call the 

* If this be true in Sweden, where in nearly all to^Tis of 
importance there are one or several such establishments, conducted 
by ladies or gentlemen who have qualified themselves at the 
Eoyal Gymnastic Central Institute for obtaining diplomas author- 
izing them to establish themselves as Kinesipathic practitioners, 
how much more then in England, where there is no public institu- 
tion where the subject may be studied and diplomas obtained. — 
C.L. 



4 



Introducfion. 



attention of people in general to the great importance 
of bodily exercise for the preservation of health, and to 
serve as a simple guide that will enable them to benefit 
themselves by the performance of well-tested move- 
ments. The Swedish system of gymnastics, simply 
calculated to assist nature in its work, is always useful, 
however varying the circumstances may be, independent 
as it is of apparatus, &c. Consequently it is well 
adapted, not only to serve as educational gymnastics in 
the schools, and as medical gymnastics in the institu- 
tions erected for this purpose, but also as a true domestic 
remedy, w^ell w^orthy to be treasured in every family. 

The different forms of movement contained in the 
prescriptions (Chapter IV.) will easily be understood by 
means of the descriptions and illustrations given in 
Chapter III. 

At the same time it should be borne in mind that 
the object of this book is not to turn people from seek- 
ing medical advice or from availing themselves of a 
curative gymnastic treatment by legally qualified 
persons^ whenever they can obtain this benefit. 



CHAPTEE I. 



On the Influence of Bodily Exercise on the Human 
Organism. 

It is an undeniable fact that suitable bodily exercise 
(together with good food, fresh air, and bathing) is the 
most important means for the preservation of health. 

A fire can be kept up by fuel and a free supply of 
air; an engine can continue working as long as it is 
provided with sufficient steam-power, and withal kept 
m a normal state. Xow, though the living organism 
does not bear any essential resemblance to these things, 
still it should be borne in mind that physical life might 
continue, without any disturbances of illness, up to old 
age, if the conditions on which it depends were com- 
pletely fulfilled. 

The living organism is absolutely distinguished from 
a machine by the power of regulating for itself the 
continual production of the amount of heat necessary 
to its functions, and also of determining and directing 
its own movements. 

Heat, motion, and also mental work arc dependent 
on the nutritive means — pure air and proper food; but 
it is through the action of the various organs tJiat the 



6 Influence of Ecrercise 

nutritive material undergoes the changes bv means of 
v-hich it can fulfil the conditions indispensable to the 
sustenance of the vital forces — heat, motion, and mental 
action. 

Xov, it has loeen proved beyond doubt that, through 
bodily exercise, the organs may be stimulated to more 
powerful action, to more abundant absorption of nutri- 
ment, in consequence of vdiich both bodily and mental 
faculties gain in energv and health : for health is pre- 
served through the energetic and regular activity of the 
organs, and a disease is cm^ed if the disordered action of 
the organs, accompanying it, is brought back to a normal 
state. 

The influence of movements on the human organism, 
as a vdiole, will be more clearly understood by the 
following remarks on its eftects on the functions of the 
various organs. 

1. Influence of Exercise on the Blood and 
its Circulation. 

All parts of the body drav from the blood the material 
necessary for their development, and the repair of the 
^s'aste constantly going on vdthin them in producing 
the forces characteristic of living beings. It follows 
from this, that new material must constantly be taken 
up into the l:»lood, instead of that used up by the 
organism, or else the composition of the blood will be 
disturbed, thus rendering it unfit for the proper nutri- 
tion of the body. The blood is, in this respect, like a 



on the Blood and its Circidation. 



7 



bank, which subsists through equilibrium between ex- 
penditure and income, energetic and normal circu- 
lation promotes within the blood increased expenditure 
as well as increased income — that is to say, the active 
and normal exchange of matter and the active and 
normal renewal and reTOT.f}Tiig thus effected in the 
material of which our body is composed, is — health. 

The heart is the organ which maintains the circula- 
lation of the blood, but bodily exercise can most power- 
fully promote and regulate the circulation. Every one 
may ascertain by himself that exercise drives the blood 
more forcibly to the skin — for instance, as is seen in the 
raised colour of the cheeks and the quickened pulse 
following muscular exertion. The increased heat felt, 
when taking brisk exercise, is also a proof of a quickened 
circulation and increased exchange of material. More- 
over, it is a well-known fact that exercise increases the 
appetite, which indicates the want of new materials for 
the blood. This is what actual experience has shown 
us as to bodily exercise accelerating the circulation. 
But there are also the most convincing theoreiiccd proofs 
that circulation is promot-ed by means of muscular 
exercise. 

Muscular contractions produce a pressure on the 
blood-vessels that penetrate or are contiguous to the 
active muscles. The effect of this pressure is some- 
what different in arteries (vessels carrying blood from 
the heart) and in veins (vessels carrying blood to 
the heart), on account of the difference in tlieir walls, 
and in the arrangement of their valves. The arteries 



8 Influence of Exercise 

Iiave walls endowed with great elasticity, and firmer 
than those of the veins ; hence the blood is under 
greater pressure in the arteries than in the veins. The 
aorta (the great artery within the trunlc) has three 
valves at its origin from the left ventricle of the heart, 
arranged so as to hinder the blood from flowing back- 
wards to the heart. This being so, muscular pressure 
may be said rather to favour the flow of the blood 
towards the capillaries* than otherwise. This, however, 
has far less significance than the effect that muscular 
pressure has on the flow of the blood in the veins. 
The walls of the veins being softer, and having less 
elasticity than those of the arteries, they, consequently^ 
exercise but little pressure on the blood. The con- 
tracting muscles, in squeezing the veins, impart addi- 
tional motion to the blood. N'ow, there are pouch-like 
valves along the inside of the vein-walls, arranged in 
such a way that tbey prevent the blood from flowing 
backwards to the capillaries, but permit it to flow in 
the direction of the heart ; consequently, muscular pres- 
sure on the veins must needs drive the blood forwards 
towards the heart. ISTor is this all. 

By movements, such as bending, stretching, &c., the 
veins are alternately shortened and extended, and this 
alternate stretching of them acts with a kind of sucking 

* Capillaries are the hair-hke tubes that unite aiteries and 
veins, forming a network in muscular and other tissues of the 
body, in order that the nutritive material in the blood may pa?s 
out through their thin walls, to renew all parts of the body, and 
permit the waste matter to be taken up in the blood and thrown 
off from the body. 



on the Blood and its Circulation. 



9 



force on the blood within. The outer wall of the veins 
adheres at certain places (especially near the joints) to 
over-lying tissues, and is raised by certain motions, so 
that the diameter of the vessel becomes enlarged, a 
circumstance which also contributes to suck, as it were, 
the blood towards the heart. 

From these circumstances it is evident that muscular 
exercise greatly influences the circulation, by assisting 
the flow of the venous blood towards the heart. In 
proportion as the movements are comprehensive, being 
applied to all parts of the body, and adapted to its 
strength, their effect on the circulation is more powerful. 

But it is also possible to regulate by movements the 
supply of blood to each different organ, so as to produce 
special effects. Thus, undue affluence of blood to an 
organ where it may prove dangerous can be relieved 
by means of appropriate movements, so calculated as to 
carry the blood to parts where it causes no harm. 

This shows us the importance of exercise for the 
preservation of health, and the necessity of a rational 
treatment by movements in all its disturbances. 

From the great influence that muscular action has on 
the circulation comes the fact that appropriate move- 
ments are the most efficient curative means for diseases 
of the heart.* 



* In severe cases of heart-disease the patient should al\^•aJs 
have recourse to a person qualified to give medical gymnastics, 
who will give him "passive" movements and such "active'' 
movements as are calculated to draw the blood towards the 
periphery of the body without throwing any strain upon the 
heart, 

i 

1 



10 



Influence of Exercise 



2. Influence of Exercise on Digestion. 

The want of food announces itself, under normal 
circumstances, through hunger ; insufficient nourish- 
Qient manifests itself through emaciation ; and no one 
can live without food. These are well-known facts. 
It is also generally known that the food must undergo 
certain changes in the alimentarj^ canal before it 
becomes fit to be taken up in the blood and distributed 
for the maintenance of the organism. For the due and 
prompt production of these changes, it is indispensable 
that the digestive organs should be in a strong and 
healthy state. And this depends in great measure on 
the manner in which we treat them. The laws of life 
are imperative, and will exact severe retribution if 
violated. 

Bodily exercise is an indispensable condition for 
securing healthy digestive organs, and an easy digestion. 
The changes which the food undergoes in the alimentary 
canal are partly mechanical and partly chemical ; con- 
sequently, both mechanical and chemical forces are 
necessary for effecting them. The former are supplied 
by the teeth and the muscular parts in the alimentary 
canal, the latter by the alimentary secretions — the 
saliva, the gastric juice, and the intestinal secretions. 
The muscles in the alimentary canal, with the exception 
of those at the beginning and the end, are of the kind 
that are not dependent on the will (''involuntary 
muscles"), but they may be indirectly acted upon by 
voluntary movements. It is known by experience that 



on Digestion. 



11 



strong abdominal muscles* are found where there is 
good digestion ; and that, on the contrary, weakness in 
these muscles is accompanied by weakness in the 
digestion. It has also been established that movements 
which bring the abdominal muscles to contract strongly, 
have a strengthening influence on the digestive organs. 
Tliis is in some measure explained by the fact that 
contractions of the muscles which are dependent on the 
will ("voluntary muscles") call forth sympathetic 
contractions of the involuntary muscles (as, for instance, 
in the eye-ball). 

Thus it is evident that appropriate bodily exercise 
has the effect of developing and preserving strong and 
healthy digestive organs. Many disturbances in the 
digestive functions would be prevented if this simple 
and natural means were duly employed. Chronic 
stomach catarrh^ constipation, haemorrhoidal complaints, 
and other abdominal disturbances, besides many other 
diseases which are consequences of these, might either 
be prevented or cured by a due practice of appropriate 
movements. 

3. Influence of Exercise on Respiration. 

By means of respiration through the lungs, oxygen is 
conveyed from the air to the blood, and distributed to 
all parts of the body. The oxygen combines itself with 
such substances as are useless or injurious to the body, 
and these waste products are carried with the blood 



* The muscles forming the wall of the abdomen (the belly). 



12 Influence of Exercise 

to the lungs, the sldn, the intestinal tube, and the 
kidneys^ there to be excreted and removed from the 
body. 

The importance of a powerful respiration, by means 
of which plenty of oxygen is taken in and much w^aste 
matter given off, is evident, and no one can be ignorant 
of the effect that exercise has in increasing respiration 
and the respiratory power. 

Deep and calm breathing is preferable to rapid and 
superficial. The latter way of breathing is insufficient, 
and indicates weakness, w^hereas calm and deep breath- 
ing supposes powerfully developed respiratory organs. 
During and after exercise respiration is both frequent 
and deep ; thus a greater amount of oxygen is taken in, 
and waste matter (carbonic acid, &c.) given off. 

A wide and mobile chest is o-enerallv a si^n of 
strength in the organs of respiration. That bodily 
exercise developes these organs may be seen in strong 
labourers, seamen, and soldiers, and still more in those 
who make use of gymnastics in a rational manner. 
Contrast with these the narrow and little-moveable 
chest of those who lack physical education, and, in 
consequence of occupation or deficient energy of will, 
are deprived of the necessary amount of bodily exercise. 

Eespiration also facilitates the circulation of the 
blood. The lungs would not, if left to their natural 
volume, fill the whole cavity of the chest ; but the air 
that rushes in through the air tubes expands them and 
keeps them close to the inside of the chest, which is 
widened by the action of the muscles concerned in 



on Respiration. 



13 



inspiration. In consequence of the great elasticity of 
the lungs, they re-act against the pressure of the air, and 
tend to shrink from their surroundings. This causes a 
diminished pressure of the air from within the lungs on 
the heart and the large blood-vessels lying Avithin the 
chest, outside and between the lungs ; this again acts 
with an attractive or sucking force on the blood towards 
the heart. 

Xow, it is true that this sucking force would tend to 
retain the blood in the arteries with a force correspond- 
ing to that which, in the veins, sucks the blood towards 
the heart, if the walls and the arrangement of the valves 
were C|uite alike in arteries and veins. But, as before 
mentioned, the blood in the large arteries is under great 
pressure, owing to the high elasticity of the walls in 
these vessels, whereas the pressure is very slight in the 
veins, their walls having but little^ elasticity. Moreover, 
the walls of the arteries are firm and resist the suction, 
whereas those of the veins are soft and yield to it. 
Finally, the three semilunar valves between the aorta 
and the left ventricle (being shut during the diastole,'' 
or widening of the heart), preventing any backward 
flow of the blood in the arteries, and the veins beins: 
provided with valves all aloug their inside, which open 
in the direction towards the heart, there is no hindrance 
to the flow of the blood forwards in this direction. The 
consequence of all this is that the diminished pressure 
on the heait and the large vein-trunks within the chest 
(above referred to) promotes the circulation in the veins 
towards the heart, but has little influence on the circula- 
tion in the arteries. 



14 Inflmme of Exercise 

To sum up shortly, exercise developes strong respira- 
tory organs, by the energetic action of which circulation 
* is facilitated, and also a richer exchange between the 
air and the blood induced. Just as a strong current of 
air keeps up a brisk fire — supposing there be sufficient 
provision of fuel — ^just so a powerful respiration 
stimulates the functions of the organs, and thus 
accelerates the process of renewal and exchange of 
material in all parts of the body, supposing, of course, 
that there be at the same time a good supply of food 
stuffs. 

4. Influence of Exercise on the Process of 
Secretion. 

By means of its circulation, the blood is distributed 
to every part of the body, thus affording the opportunity 
for the various glands to secrete out of it the fluids 

secretions ") necessary to digestion and other pur- 
poses. The blood also takes up the waste matters from 
the tissues and throws them off through the agency of 
the lungs, the skin, the kidneys, and the intestinal tube 
(the boAvel). The rapid and complete throwing off" of 
the waste matters is not less important for the preserva- 
tion of the body than an abundant supply of appropriate 
food stuffs. Muscular exercise increases the circulation 
and the pressure of the blood within the very small 
arteries, which causes an increased transudation of 
nutritive material to fill the interspaces of surrounding 
textures \ whereas it diminishes the pressure of the 
blood in the very small veins, thus facilitating the 



on the Process of Secretion. 15 

exchange of matters between the blood and the fluid 
contents of the textural interspaces. 

An accelerated circulation in the veins facilitates the 
absorption of the Avaste matters, and also causes the 
absorption from the alimentary canal of a greater 
quantity of nutritive material, so as to preserve the 
normal composition of the blood. 

ISTow, it being a proved fact that appropriate exercise 
induces this accelerated circulation, this rapid re- 
newal of the tissues, it follows, as a matter of course, 
that such exercise is indispensable to health. For, let 
me repeat it, a rapid and normal renewal of the material 
in the body is health. Just as under ordinary circum- 
stances the merchant's profit is great in proportion as 
business is brisk ; such is also the case with the human 
organism; it gains in health and strength by a rapid 
and duly balanced exchange of material, and we have 
seen that bodily exercise facilitates both the renewal of 
the tissues and the throwing off of the refuse. 

5. Influence of Exercise on the Organs of 
Movement. 

The idea that exercise must have some effect on the 
organs of movement is so apparent that one is apt to 
draw inferences at a glance from the condition of these 
organs, not only as to the physical power of the indi- 
vidual, but as to his state of health as well. 

The very fact that the organs of movement form such 
a preponderating portion compared to other organs— 
their weight being about nine-tenths of the whole— 



16 



Lifluence of Exercise 



suggests at once that a powerful development of those 
organs must have a great influence on the organism as 
a whole. 

Prolonged action tires the muscle, the weariness 
resulting from a waste within its substance, a destruc- 
tion of the contracting muscular elements. But the 
fatigue disappears after due rest, in consequence of the 
used-up material having been removed. ISTow, move- 
ments do not diminish the volume of the muscle ; on 
the contrary, they increase it, if applied within due 
limits. This shows that new substances have made 
good the used-up material, and this in increased 
measure, thus corroborating what has been demonstrated 
elsewhere as to muscular exercise accelerating circula- 
tion and increasing the absorption of nutritive material, 
the demand for this manifesting itself in an increased 
appetite. Muscular action, as well as the increased 
heat accompanying it, are forces developed at the 
expense of the nutritive material ; but these are tlie 
very things that cause the muscles to gain in bulk and 
strength, supposing they be provided with sufficient 
nutritive material, and that there be due intervals of 
rest ; otherwise the muscles would not be able to absorb 
the necessary nutriment, and consequently would begin 
to waste mstead. 

Appropriate exercise is not only necessary for the 
normal development and the rapid renewal of the 
muscles, but also for the strengthening of the passive 
organs of movement — the bones and the ligaments that 
keep these together in the joints. 



on the Organs of Movement. 



17 



The importance of strong and healthy organs of 
movement for the duties of life in general, but more 
especially for the preservation and restoration of health, 
is evident from the fact that it is possible to influence, 
throu.gh action of the muscles, not only the regenerative 
process of the organism as a whole, but also for local 
purposes, any special part of the body, when diseased. 

But the development of the organs of movement may 
be carried beyond the limits for real health, as health 
has for its basis a certain harmony and equilibrium 
between the different organs that constitute the organ- 
ism; and it is an undeniable physiological fact that 
excess in the development of one organ brings about 
weakness in another, to the detriment of health (as is 
often seen in acrobats and athletes). But so it is with 
all good things that are used in excess ; and yet this 
does not deprive them of their qualities of goodness and 
usefulness when used with sense and moderation. 

6. Influence of Exercise on the Nervous 
System and the Mental Life. 

Daily experience shows us the beneficial influence 
that muscular exercise has on the nerA^ous sj'stem. 
There is evidently a difference, as to the condition of 
their nerves, between working-men of all descriptions — 
in towns as well as in the country — and the classes of 
society which more or less lack bodily exercise. The 
former may often be suffering from various disturbances 
of health, but nervous, in the medical acceptation of the 

2^ 



18 Influence of Exercise 

word, they very seldom are ; wliereas a more or less 
developed nervousness is quite the rule in those persons 
v'ho, in consequence of the nature of their occupation or 
from any other reason, do not get a sufficient amount of 
nmscular exercise. 

This weakness of the nerves commonly manifests 
itself through great susceptibility and sensitiveness to 
both external and internal impressions. Ordinary 
noises, an ordinary amount of light produce painful 
sensations ; changes of the temperature are keenly felt. 
Besides head-ache, face-ache, pain in the back (and 
other forms of neuralgia), cardialgia (stomach-ache), 
palpitation of the heart, are xeny common accom- 
paniments to nervousness. Even the opposite character 
of a certain dullness is not seldom a manifestation of 
nervousness and an overwrought nervous system. These 
two opposite characters of the disease are also recog- 
nizable in the sphere of movements, either as an 
abnormal irritability, such as a tendency to cramp, 
convulsions, crying, laughing. ^'C, or as a weakness and 
numbness in the organs of mo\'ement as well as in the 
other organic functions in general. 

Xot less characteristic of nervousness is the psychical 
disposition shown in an irritable and unsteady temper, 
want of initiative and energy, or want of perseverance 
in pursuit. 

There are, of course, many circumstances that may 
be concurrent causes of nervousness, and it is no 
exaggeration to say that our civilized life, both in 
private and in society, contributes to this weakness. 



on the Xervovs Systerii and the Mental Life. 19 

The present system of education, with its one-sided 
tendency to working exclusively on the intellectual 
faculties, produces but too often this weakness of the 
nervous system as a consequence of overstraining it and 
not allowing the due rest for its nutrition. How mucli 
of this over-exertion is mental, and how much of it is 
physical, is not an easy thing to decide, and it should 
be remembered that mind and body mutually influence 
each other to the detriment of health as well as for its 
benefit. 

The faculties of judgment and reasoning, that should 
be the guide under both gay and sad vicissitudes of 
life, will never arrive at maturity in an indiA'idual with 
a diseased and irritable nervous system. He is more 
apt to nurse within himself a morbid sensitiveness — a 
misdirected imagination — tliat easily lead to weariness 
in general and indifference towards the practical CA^ery- 
day struggles of life, or to doubt of the higher destinies 
of man. Surely no one who has any experience of our 
modern social li/e can consider it calculated to consoli- 
date judgment or augment the lucidity of the under- 
standing, nor capable of hardening and bracing 
weakened nerves. 

But it is the want of appropriate muscular exercise 
which is one of the principal inducmg causes of ner- 
vousness. It has been proved scientifically that a nerve 
left in prolonged inactivity undergoes a sickly change, 
wdiich gradually annihilates its power of action ; and 
even our daily experience shows us how^ relaxed a nerve 
becomes through want of active use. 



20 Influence of Exercise 

In order to make the infiuence of boclilv exercise on 
the nervous system better understood, let us choose one 
instance shoeing tlie part which tlie nerves play in the 
performance of movements and the relation of the 
nervous system to other organs. When we bend the 
forearm this is efie ?red in ccaisc'iuence of an impulse of 
■he will produced l\v means of a peculiar action in the 
iierve-cells of rlie brain, vdiich impulse is conducted 
to the mu-cles through certain motor_ nerves with a 
rapidirv of about one hundred feet in the second. AVe are 
sensible of the action of the muscles, and this indicates 
that there is also a nervous impulse carried in the 
opposite directi'jn — that is, from the arm to the brain, 
where it becomes sensation.'"'" Tlius. both nerve- 
centres and peripheric nerves are brought into activity. 
If we now continue the observation furtiier, we shall 
see that tlie circulation of tlie blood also is influenced, 
as a more abundant supply of renewing material is 
brought to the active nerves as well as to the active 
muscles. And we know that the whole economv of 
the blood is essentially affected by increased expenditure 
as well as bv increased income : the respiration becomes 
more powerful, the proce-s of digestion becomes more 
complete, and the secretions increase. 

Thus, movements put the nervous system into action, 
and by this, other organs also are stimulated to action. 
A manifold reciprocity is brought about between the 
peripheric nerves and their nerve-centres through so- 
called reflex movements. But. as the nervous action 
is brougliL about by iorces which must not be ex- 



on the ■SJ'crvoi'.s System cmd the Mentcd Life. 21 

hausred, but continually kept up, it follows, as a matter 
of course, that the nervous exertion must stand in pro- 
portion to the supply of renewing material. Physical 
as well as mental over-exertion must be avoided if the 
nervous system is to be preserved in health and 
strength. 

But it follows from purely phvsiological laws aliove 
alluded to, that o/piyroirrwie muscular exercise acts in a 
stimulating and invigorating way on tlie nervous system, 
also as regards mental work. 

The nervous system, and mor^ especially the brain, 
is the organ for the mental forces — the whole intel- 
lectual activity. If there is a continual supply of 
healthy blood to the brain, then the physical condition 
for an energetic mental action is stistained — so far as 
the individual capacity admits. 

And as the physical life is dependent on the exer- 
cise of the functions of the various organs, and health 
is the outcome of the normal action of these organs, 
so the mental capacities in a healthy body are kept up 
by means of their moderate and appropriate use. The 
old truth holds good : In a healthy body dwells a 
healthy mind." 

The functions of the different organs being inti- 
mately connected with and dependent on each other, 
a disturbance in one organ consequently has a disturb- 
ing influence on the other, but the organism re-acts and 
succeeds in overcoming a great nimiber of such disturb- 
ances, many of Avhich one does not even become 
conscious of. If it were not for this power of re-action, 



22 Influence of Exercise, &c. 

the organism wonld soon snc(?iimb to the pernicious 
influences to which it is subjected. Xow this power of 
vital re-action in the organism may be in manifold 
ways assisted and influenced through rational muscular 
exercise, by means of its efl:ects on the functions of the 
organs. Thus man has, in his oion orgoMs of movement, 
an cfixient me&.ns for the irreservation of health, and for 
its restoration if disttrrhed, provided he wills and knows 
how to make an appropriate use of this means. 

In the following chapters the reader will find a guide 
for the performance of the most serviceable movements, 
with short descriptions of their effects, grouped, first, 
in accordance with the natural divisions of the body, 
into arm- and leg-movements, trunk-movements and 
head-movements, then in prescriptions for individual 
states of health. 

But it would be advisable for him, first, to consider 
the general observations on the performance of gym- 
nastic movements contained in the next chapter. 



CHAPTEB II. 



Some General Observations on the Performance 
of Movements. 

1. The movements should be perfoniied with great 
accuracy, and start from a right commencing position. 
Every motion (bending, stretching, turning, &c.) should 
be fully achieved. It is only when performed in 
this definite way that the movements will have all 
the effects anticipated. 

2. Each movement must be defined, not only as to 
form, but also as to the energy with which it should 
be executed, and the number of times it should be 
repeated. This may present some difficulties. In the 
description of the different movements, which begins 
at page 28, it is stated in figures as a guide how often 
the same movement should be repeated, though with 
great scope for individual differences. A thoughtful 
performer will find in his own experience of the move- 
ments a good guide in this respect. If a movement 
loaves an agreeable sensation, this is a sign that it has 
been performed with appropriate force and frequency. 
It often happens tliat a feeling of weariness or a dull 
pain m the . muscles arises in weak persons, unaccus- 



24 



Some General Ohservations 07i the 



tomed to muscular exercise, but this sliould not induce 
them to leave off the movements altogether; they 
should only for a couple of days perform them with 
less energy, and also reduce their numloer ; and then, 
after having practised for some time this minimum of 
movements, they should gradually increase them in 
both respects. Indeed, weak and ailing persons should 
always begin the exercises in this moderate way. As 
a rule, the movements should not induce fatigue, much 
less any pain in the muscles, which will not happen 
if the movements be proportioned to the amount of 
force and other peculiarities of the individual. 

3. If any real benefit is to be derived from the 
movements, a wise order with regard to food and drink 
■ — so essential to health — must be observed. You see 
the labourer, when poorly fed, become exhausted and 
weakened by work, which, if he had substantial food, 
would increase his powers and strengthen his health. 
A starving individual cannot derive any benefit for his 
health from exercises. But people are more frequently 
at fault in taking inappropriate food or taking food in 
too great quantity; and it should be borne in mind 
that the wholesome effects of the 'movements will be 
lessened, if not quite neutralized, unless due moderation 
in eating and drinking be observed. 

4. The movements should be performed in a well- 
ventilated space. Fresh air being a condition necessary 
to health, it follows that the performance of exercises 
in close, stuffy air cannot bring about the intended 
wliolesome effect, and, indeed, any continuance in rooms 



Performance of Movements, 25 



with vitiated air should be avoided as injurious to 
health. This is a well-known fact, but one that people 
cannot too often be reminded of, as they so often sin 
against this condition of health, and, in most cases, 
without any necessity. Our climate too often compels 
the exercises to be performed within doors, and an over- 
carefulness too frequently prevents the admission of 
a sufficient amount of fresh air. Though it be true 
that one may easily catch cold indoors, it is not less 
true that too warm and close an atmosphere developes 
in us a delicacy and a tendency to diseases which will 
be sure to manifest theinselves sooner or later as 
unavoidable consequences. Delicacy ^and over-careful- 
ness are amongst the most dangerous enei\iies of health, 
whereas a sensible and moderate inu^ny to the influ- 
ences of cool and fresji air is rf^j^werful means for 
preserving health. Exercises performed in such air 
have more than double the beneficial influence which 
they would have when performed in less pure air. 

5. A frequent and prudent use of cold baths and 
washing, being of great importance for the preservation 
of health, should be practised in connection with the 
gymnastic exercises and immediately preceding them 
in the morning. If people would but sa-tisfy themselves 
by experience as to the usefulness of this procedure, 
then the aversion to the external use of cold water, 
which even in our days is not unfrequently to be met 
with, would be sure to disappear. If a reasonable diet 
be observed, if appropriate gymnastic exercises be 
daily performed, if fresh air and water become a daily 



26 



Some General Ohservations on the 



treat, then bodily as well as mental power wdll increase, 
and many ailments will disappear. 

6. A rational use of gymnastic exercises does not 
imply an endeavour to perform an infinite number of 
movements, still less an attempt to perform all move- 
ments that lie within the reach of possibility. Such 
efforts have no foundation either in science or sober 
experience. The human organism is limited in its 
action, as well on its physical as on its mental side, and 
whatever goes beyond a certain limit is injurious to it. 

7. Gymnastic exercises should not be performed 
within one or two hours after a full meal, nor just 
immediately before it. The series of movements con- 
tained in a prescription should be performed at least - 
once a day, and their beneficial influence will be 
increased if they are performed several times each day, 
provided they be well proportioned to the forces and 
the state of the performer. A weakly person should 
take only a very limited number of movements each 
time, and repeat these frequently during the day ; or he 
may divide a prescription, and perform the parts at 
different times in the day. After washing or bathing 
the whole body in the morning, it is most useful to 
stimulate the action of the organs by some suitable 
exercises. And we may repeat here what is mentioned 
in another place, that a person who has adopted the 
habit of practising systematic gymnastic exercises will 
find, by means of observing their effects upon himself, 
an excellent guide for their application in accordance 
with the requii^ements of health. 



Performance of Movements. 



27 



8. It is most essential not to hold one's breath during 
the movements, but always to take quiet and deep 
breaths whilst performing them. There should also be 
a short interval between each exercise, which should be 
devoted to walking up and down whilst breathing 
deeply — at least, by those who have the use of their 
limbs. The dress for the exercises should be as light 
and loose as possible* 



CHAPTEE TII. 



Description of Particular Forms of Movements and their 

EflPects. 

Aem-Movements. 

1 Standing* Arm - Raising, sideways up- 
wards, 8-16 times. 

The stretched arms are moved slowly 
sideways and upwards, till they attain 
a vertical position above the head, hands 
and fingers well stretched. While 
moving to this position, the arms are 
gently rotated outwards, so as to make 
the palms face each other when stretched 
overhead. Head and trunk to be kept 
straight, chest arched forwards, and 
arms kept well back .during the move- 
ment. Without delay the arms are 
again slowly lowered through the same 
plane, till they re- assume the commen- 
cing position. 
1. ^ff^<^^ • This exercise causes a stretch- 

ing of the back and the neck, and a pulling backwards 




* Persons having some difficulty in standing may perform this 
and similar movements in a sitting posture. 



Standing Arm-Baising, sideivays upivards, 29 



of tlie slioiilclers, by bringing the muscles of the back 
and the back of the neck into action. The fore-arms, 
hands, and fingers being also kept on the stretch, their 
extensors (stretching muscles) are contracted during the 
movement. But the muscles that are put into the 
strongest action are those that raise the arms. 

This exercise tends to widen the chest and increase 
its mobility. It is an appropriate movement in general 
weakness, nervous debility, anaemia (poorness of the 
blood), weakness of the chest, difficulty of breathing, 
adhesion of the pleurae (the bags surrounding the lungs). 

Weak persons may experience some difficulty in 
raising the arms up to the vertical position ; if so, they 
may at first stop at the horizontal position, till they 
shall have overcome this difficulty through practice. 



2. Standing Arm- 
Circling, 8—16 tifiies. 




The stretched arms 



are slowly moved | 
straight forwards, up- ; 



wards, and sideways 
down again, so as to 
describe a circle. After 
some practice the slow 
measure may alternate 
with a somewhat 
quicker performance. 



During this exercise 
tlie muscles of the back, 
and those of tlie back 



No. 2. 



30 Sta7iding Arm- Thrusting, forwards upwards. 



of the neck, should keep the spinal column and the 
head quite straight : the hands also stretched by their 
extensors. 

Effect: The movement is carried out by muscles 
situated on the shoulders and the blade-bones. It acts 
energetically on the shoulder-joints, increasing their 
strength and mobility; it also widens the chest, and 
has a blood-relieving effect on the organs of the 
chest and head — that is, relieves these organs from 
congestion. 

3. Standing Arm-Thrusting, forwards up- 
wards, 6—12 times. 

The stretched arms are quickly raised forwards 
upwards, so as to attain a vertical position at each side 
of the head ; then they are slowly lowered sideways 
downwards, close to the sides. 

Effect : This movement resembles the preceding one, 
in so far as it describes the same figure, and calls the 
same muscles into action ; but the raising of the arms 
is performed in quicker time and with greater energy (a 
kind of jerking motion), on which account it also has a 
more powerful effect. It may be used with advantage 
as a sequel to the preceding exercise, when this one has 
been practised for some time. 

4. Standing Shoulder-Circling, 10—12 times. 

The shoulders are slowly moved, so as to describe a 
circle forwards, upwards, backwards, and downwards. 
Effect : This exercise is performed by muscles 



Wing-Standing Elbow- Moving, hackurmls. 31 



attached round the shoulder-joints and to the shoulder- 
blades The shoulder-ring (i.e., the shoulder-blades 
and the collar-bones), as well as the joints and muscles 
belonging to the shoulders, are benefited by this exercise. 
During its performance the head is kept well up and 
the back stretched, which causes this exercise to have a 
very powerful effect on the respiratory organs. It 
counteracts weakness of the chest and tendency to 
catarrh of the lungs and consumption. 

5. Wing-Standing Elbow-Moving, backwards, 

8 — 10 times. 

The hands are placed on the hips, the tliumbs directed 
backwards, the other fingers forwards, the elbows side- 
ways. From this position the elbows 
are slowly moved backwards as far 
as possible, without any violent effort. 
Then they are allowed to go back 
to the commencing position, and the 
exercise is repeated in the same way. 
The head and the back should be 
well stretched, for- in this case a 
powerful pulling backwards of the 
shoulder-blades and shoulders, and 
also an expansion of the chest take 
place. 

Effect: This exercise counteracts 
a tendency to flatness of the chest, 
in strengthening the muscles that draw the shoulders 
and blade-bones backwards and arch the chest forwards. 




No. 5. 



32 Standing Arm-Bending and Stretching, upwards. 



It counteracts tendency to consumption, asthma, and 
weakness of tlie chest. 

6. Standing Arm-Bending and Stretching, 

upwards, 8-16 times. 

The fore-arms are quickly bent up- 
wards against the upper arms, the el- 
bows kept close to the sides, the fingers 
shghtly bent and pointing towards the 
shoulders. From this position the arms 
are sharply and energetically stretched 
upwards to a vertical position above the 
head (points of fingers foremost), the 
palms of the hands facing each other. 
This alternate bending and stretching 
of the arms to be repeated as stated 
above. 

Effect: See Note to No. 9. 




No. 6. 



7. Standing Arm^Bending and Stretching, 

sideways, 8— 16 times. 

The arm-bending is performed as in the preceding 
exercise, then the arms are stretched horizontally side- 
ways in a sharp and energetic manner (points of fingers 
foremost), the palms turned downwards, as in the 
figure No. 11. The arms should be kept well back, so 
as to ease the cliest and arch it forwards. The bending 
and stretching to be repeated as stated above. 

Effect : See Note to No. 9. 



standing Arm-Bending and Stretching, forvxtrds. 33 



8. Standing Arm-Bending 
and Stretching, forwards, 

8 — 16 times. 

From the bend-position (see 6) 
the arms are quickly and energeti- 
cally stretched horizontally for- 
wards parallel to each other, the 
palms facing each other. 

Effect : See Xote to Xo. 9. 

No. 8. 

9. Standing Arm-Bending and Stretching, 
backwards, 6— 12 times 

From the bend-position (see 6) the arms are stretched 
backwards in as high a level as they possibly can be 
brought to Avithout too great exertion, the palms facing 
each other. The head and back to be kept upright and 
quiet during the movement. 

Note to Q, 7, 8, and 9. — The above-mentioned arm- 
stretchings in different directions all proceed from a 
common starting position — the arm-bend position. They 
act powerfully on the flexors and extensors (bending 
and stretching muscles) of the arms, and the muscles of 
the chest; the back and the neck also have an im- 
portant share in the action. Moreover, th.ese arm- 
movements increase the suppleness and strength of the 
shoulder and elbow joints, and tend to widen the trame- 
work of the chest. Thus, the arm-stretching uincards 

3* 




34 Standing Arm-Bending and Stretching, hackwards, 

widens the chest more especially in its lower and 
middle parts. The arm-stretching sideways expands the 
chest especially in its further and upper parts. The 
arm-stretching forivards causes the hinder and lower 
parts of the lungs to take in more air. If, in the arm- 
stretching backwards, the jiead and the back be kept 
perfectly straight, and the shoulders drawn backwards, 
this movement causes a widening of the chest in raising 
the upper ribs by means of a passive stretching of the 
muscles attached to them. Altogether, these bendings 
and stretchings of the arms in different directions have 
an extensive and powerful influence on respiration and 
circulation, besides their strong action on the muscles 
concerned in the movements, and above referred to. 
This assigns to them an important place in a prescrip- 
tion of movements for a general strengthening of the 
body. They are a specific remedy against weakness 
and rheumatic pains in the muscles and joints concerned 
in performing these movements. To persons with weak 
breathing power — common in those who lead a sedentary 
life — these movements are exceedingly valuable on 
account of the effect they have in strengthening the 
organs of respiration. In cases of poorness of the blood, 
nervous debility, and general weakness, they are useful, 
stimulating, as they do, the vital functions. In cases 
of chronic catarrh of the lungs, these movements are 
serviceable as a blood-relieving means. Persons 
with a weak chest should, however, use them with 
due precaution. In cases of severe lung or heart 
disease, they should never be used v ithout the advice 



Standing Arm-Bending and Stretching, hachioards. 35 

of the pliysiciaii. The energy in the performance of 
these movements should always be modified according 
to different individual circumstances. 

The above arm-stretchino's mav also be executed 
alternately — that is, instead of stretcliing both arms in 
the same direction, after having been previously bent 
upwards, they are stretched simultaneously in different 
directions, and then made to alternate with each other; 
thus : («) one arm upwards, the other downwards ; (h) 
one upwards, the other forwards ; (c) one forwards, the 
other sideways; (d) one upwards, the other sideways. 
In any case the respective positions of the arms should 
be exchanged several times. 

The effects of these alternate arm-stretchings in 
different directions are more powerful than when both 
arms are stretched in the same direction. 

Each bending and stretching in all the above-men- 
tioned exercises should be completed with great accuracy. 

10. Standing Arm -Bending 
forwards and Arm»Flinging 

outwards, 6 — 12 time^5. 

The upper-arms are raised hori- 
zontally-, with the fore-arms sharply 
bent upon them, hands and fiugers 
stretched, palms turned downwards. 
From this position the fore-arms are 
smartlv and ener^eticallv thrust out- 
wards, without auv displacement of 
the upper-arms. The fore-arms being 
again quietly bent forwards in the 




'A6 Cross- Standing Arm-Eotation^imvards and outicards. 

same plane, the flinging motion outwards is repeated 
anew. 

Effect: This movement has verv much the same 
effect as the arm-stretching sideways (see Xos. 7 and 9), 
but it causes a stronger tension forwards of the chest ; 
hence it is a specific remedy against a flattened and 
weakly chest. It is also especially strengthening for 
the muscles that stretch the arm in the elbow-joint. 

11. Cross-Standing Arm -Rotation, inwards 
and outwards, 10—20 times. 

Tlie arms, being previously stretched sideways (cross- 
standing position), are rotated round their long axis 
inwards (pronation) and outwards (supination). This 

rotatory move- 
ment is executed 
partly in the 
shoulder-joint, 
partly through 
the radius being 
rotated round the 
ulna (the elbow- 
bone), which lat- 
ter action causes 
the hand to be 
turned also. 
Effect: This 
No. 11. movement, 
though apparently very simple, calls forth the action 
of a great many muscles situated on the arms, the 
shoulder^ the chest, the back, most of them being the 




Hand- and Finger-Movements. 



37 



same as those concerned in bending and stretching the 
arms, but in this case acting in a peculiarly modified 
manner. Besides strengthening the shoulder-joints and 
the muscles concerned, it has a blood-relieving effect on 
the organs of the chest. 

It may also be combined with arm-raising (see Xo. 
1) ; in this case it strongly influences the respiration. 

12. Hand- and Finger-Movements, 8—16 times. 

(a) The hand may be bent towards the fore side of 
the arm and stretched towards the back of the arm ; 
it may also be bent outwards abducted — that is, to 
the side of the thumb; and it may be bent inwards 

adducted — that is, towards the side of the little 
finger. 

All these movements should be performed to the 
extent that the mist-joints admit of, and repeated 
8 — 16 times in each direction. 

(b) A simultaneous and energetic bending of all the 
fingers, followed by a stretching in the same manner, to 
be performed as many times as the above. 

(c) A -simultaneous spreading and closing of all the 
fingers (being well stretched), also repeated as above. 

Effect : These hand and finger exercises, though of 
great importance, are generally very much neglected!. 
They call into action nearly all the muscles of the fore- 
arm, and exert a direct influence on the joints of the 
wrist and the fingers. If duly performed two or three 
times a day, these movements will counteract the 
weakness that so frequently arises in the hands and the 



38 Standing Altern^Ae Arm-Thrmting, Sc. 

arms from mucli writing, practising on tlie piano or the 
violin, &c. These movements are also effective against 
cold hands; and they are suitable, in cases of disturb- 
ances in the organs of the chest, as a means of relieving 
these organs from congestion. 

These hand and finger exercises may also be per- 
formed in combination with the arm -raising (see Xo. 
1) or the arm-rotation (see Xo. 11), which will greatly 
increase their effect. 

13. Standing Alternate Arm-Thrusting, one 
arm up, the other down, 8—16 times. 

One arm being stretched upwards, the other down- 
wards, the respective positions of the arms should be 
exchanged by means of a quick and energetic tlirustiug 
of the down-stretched arm upwards and the up-stretched 
arm downwards. 

Uffect : This movement tends to increase the mobility 
of the shoulder-joints and strengthen the muscles of 
the shoulder; it also stimulates respiration and 
circulation. 

14. Half- Stretch -Grasp-Standing Arm-Cir- 
cling, 8 — 16 times. 

One arm being stretched up, the hand takes hold of 
a bar or a door-post, or anything of the kind, at arm's 
length above the head. The free arm performs the 
circling motion that is described in Xo. 2. The move- 
ment should be repeatt^d, and the position changed 
alternately with both arms. 



Rcach'Grasp-Standing Arm-Bending and Stretching. 39 

Effect : The starting position expands the chest, and 
by this means this arm-movement has a more po\yerful 
influence on the respiration and circulation, without 
any great increase in the exertion. 

15. Half-Stretch-Grasp-Standing Arm-Bend- 
ing and Stretching, 6—12 times. 

After having assumed with one arm the starting 
position indicated in Xo. 14, the other arm should be 
bent and stretched as described for both arms in Xo. 6. 
A proper alternation in position and motion of the arms 
should be observed. 

Effect: This exercise has a strengthening effect on 
respiration and circulation. 

16. Reach-Grasp-Standing Arm-Bending and 
Stretching, 6—12 times. 

The performer should stand facing a bar, a wall, or a 
closed door, at a distance of three feet. He then should 
place his hands against the object mentioned, separating 
them at shoulder's breadth. This being done, the body 
is inclined forwards, resting its weight on the arms, 
which should be bent at the elbow-joints to right angles 
— elbows turned outwards on a level with the shoulders. 
Now the arms are slowly stretched again — somewhat 
resisted in this motion by the weight of the body — then 
the arms are bent again, and so on. 

Effect : This exercise calls the extensor muscles of 
the arms into very strong action, the stronger the more 
the weight of the body is thrown upon the arms 



40 Trunk-Lifting hy tin Arms. 

besides, the bending of the arms in this position expands 
the chest and promotes respu-ation. 

17. Trunk-Liftingby the Arms, 5 — 8 times. 

This exercise requires some kind of apparatus — a fixed 
horizontal bar or board, or two lianging thick ropes 
fixed with twM feet distance between tliem ; m fact, 
anyrliing of thi^ Ivind arranged in the room will do for 
the purpose when attainable by the up-stretched arms. 
The hands grasp the support with up-stretched arms, 
having between them a distance conv^ "r 'ing to the 
breadth of the shoulders. This being d . ..-. L_.e arms are 
slowly bent, therebv effecting a lifting of the body ; the 
arms then are slowlv stretched again, and the body 
lowered till the feet touch the ground tees first). 

This exercise acts verv strongly upon the flexor 
muscles of the arms and on the respiratorv organs. 

A certain bodilv strength is recpifi-ed for this move- 
ment, hence it cannot be performed biv weak persons. It 
should nc'ccr be used in severe cases of lung or heart 
disease. 

Lect ]\Iovemexts. 

18. Standing Alternate Toe- and Heel-Raising, 

10 — 12 Tiiue.s. 

The heels are first raised so as to throw the whole 
. ; ; weight of the bady on the toes, then tlie heels 
are lowered simultaneously and the toes raised, 
No. 18a. thus tln^jwing the weight of the Ijody on the 
heels, and so on. 



StancUiig Alternate Toe- and Heel-Raisvv. . 41 

During the exercise the body should be kept upright, 
only accommodating itself so far as to be able to keep 
its balance during tlie movement. 

Effect: This exercise is pcx±urmed by the action of 
the muscles of the leg proper and of the feet, and con- 
sec^uently lias a strengthening influence on these 
muscles. Besides, it brino-s a considerable number of 
muscles into action for the preservation of ecjuilibrium 
during the exercise. This movement is a remedy 
against cold feet, vhicli so often are to be found in 
people who lead a sedentary life, and generally in 
people who suffer from poorness of the blood and 
general debility. It is also a remedy against stiffness 
in the ancle-joints. 

iYo^^.— This alternate raising of the heels and the 
toes may be performed, not only from the general 
fundamental position (as represented in fig. 18a), but 
also in alternating this position with the close-position 
of the feet, as represeiited in fig. l^h. This turning 
inwards and outwards closing " and opening " of the 
feetj, addel to the alternate raising of the heels 
and toes, also increases the effects of the exer- 
cise in tending to strengthen the hip-joints and 
the surrounding muscles. ^'o- iss. 

19. Wing-Standing Foot-Circling, 12— 20 times. 

This movement may be performed either standing, 
with the hands placed firmly on the hips (''wing- 
standing pos'tion"), or sitting, with support for the 
back. If performed from the former position, one leg 




42 Wing- Standing Foot-Circling, 

should be stretched forwards and the foot caused to 
perform a circling motion, which should be repeated 
several times, first to one side, then to the other. 

Persons who experience some diffi- 
cult}^ in standing on one leg may 
support themselves witli one hand 
i^gainst some fixed object, or per- 
form the foot-cn"cling sitting. In 
the last-named case the movement 
may be performed either alter- 
nately or simultaneously with botli 
feet. If alternately, one knee 
should be laid across the other, the - 
support thus afforded to the leg by 
which the movement is performed 
helping to concentrate the motion 
No. 19. more exclusively on the ancle- 

joint. If performed simultaneously with both feet, the 
legs should be stretched forwards, the heels resting on 
the floor. Tlie feet tlien should perform the circling 
motion several times inwards and then several times 
outwards. 

Effect : This movement is executed by the muscles 
of the leg proper. It increases the mobility of the 
ancle-joint, makes the feet warm, and relieves internal 
organs from undue affluence of blood. 

20. Sitting Toe -Bending and Stretching, 

12—20 tiiries. 




In the above exercise (19) the toes are put into some 



Lying Leg-Circling. 43 

motion, but in a very imperfect manner, especially if 
the foot-circling be not performed in very wide shoes, 
A real exercise for the toes avlII be supplied by their 
bending and stretching, without moving the rest of the 
foot. This movement must be performed either vvithout 
shoes or in very wide and soft ones. 

The importance of this exercise lies in the fact that 
it can counteract or remedy the tendenc}' to the 
deformity and partial paralysis of the toes so often 
brought about through unsuitable shoes and stockings.^ 

Effect : This exercise, besides keeping up the mobility 
of the toes by strengthening their muscles, also tends 
to warm the feet. 

21. Lying Leg-Circling, 8—16 times. 

Head and trtmk shotild rest horizontally on some 
plane surface raised above the ground, the legs stretched 
beyond the support. (A strong person may keep him- 
self in this position by 
takino' hold of the edue 
with his hands : a les- 
strong person should 
have some assistance 
with pressure on the 
shoulders, as seen in No. 21. 

fig. 21 ; verv Aveak people should never perform this 
exercise at all.) The legs perform simultaneously a 
circling motion, first to the left and then to the right 

* The cause of the evil must, of course, be got rid of m order 
to obtain real i;esults irom the exercise. 




44 Stci'iidin^j Knct-Bcnding and Stretching. 

J-'ffcct : This exercise acts upon the abdominal 
muscles and those siirroimding the hip-joints, and has 
a specially hlood-relieving and strengthening effect on 
the organs in the lower abdomen (the pelvis). If per- 
furnicd with the arms stretched above the head it 
increases respiration. 

22. Half=Lying Leg-Bending and Stretching, 

6 — 10 times. 

The back and head recline backwards on a slanting 
support. One leg at a tmie .is sharply drawn up. with 
the knee bent towards the side of the chest, and then 
fully stretched forwards, the point of the foot foremost. 
This being repeated several times, the other leg should 
perform the same motions. 

Ej^tct : AVlien performed with energy, this exercise 
has a strengthening inJiuence on the legs and a blood- 
relieviuLi^ effect on the upper parts of the body. 

23. Standing Knee-Bending and 

Stretchings c— lo times. 

Tirst the heels are raised, then the knees 
are sloAvly bent to right angles, then 
slowly stretched again, and finallv the 
heels loAvered to the ground. The exer- 
cise is repeated as stated above. The trunk 
au'L head should be kept C[uite straight 
during the exercise- When, through 
practice, stabilitv in performance is se- 
cured, the slow movement may alternate 
with a quick one. 




Balance- Standing Leg -Movements. 45 



Effed: This exercise acts strongly on the extensor 
muscles of the legs ; and, on account of the rigidity of 
the head and back that should be observed during the 
exercise, it also brings the extensor muscles of these 
parts into action. It tends to make the joints of the 
lower extremities supple and strong, and has a blood • 
relieving effect on the upper parts of the body. 

Note, — The same exeaxise may be performed from — 
{a) Wing-Standing position (hands on hips) ; (h) Stretch- 
Standing position (arms stretched upwards) ; (c) Cross- 
Standing position (arms stretched sideways) ; by which 
positions, more espQcially the two last-mentioned ones, 
the respiration and circulation are increased. 

24. Balance-Standing Leg-Movements. 

(a) Wing Hook- Standing Leg-Stretching, forvjards, 
4 — 8 times. 

The hands are placed on the 
hips. One knee is bent up- 
wards, so that the thigh forms 
a right angle with the trunk, 
and another with the leg proper. 
Now the knee is stretched for- ;\ 
wards, so as to bring the leg - 
proper in a straight line with 
the thigh (point of foot fore 
most during the whole exer- 
cise). The knee should again 
be bent, and then the foot placed 
down heel to heel with the No. 24. 




46 



Balance- Standing Leg-Movements. 



other 
so on 



(^) 



one. Tlie same exercise with the other leg, and 
alternately. 

Wing-Hook-Standing Leg Stretching, outwards, 
4 — 8 times. 

The knee being bent upwards as 
in the preceding exercise, and turned 
outwards, the leg should be stretched 
out and finally brought back to the 
fundamental position (heel to heel). 
Xow the same exercise with the other 
leg, and so on alternately. 

(c) Wing-Stciiicling Leg-Folding 
cmd Stretching, backwards, 4 — ^8 
times. 

The leg first tightly bent (folded) 
in the knee-joint, is stretched back- 
wards (see 24 c) as far as possible, 
and finally brought back to 
the fundamental position. 
Then the other leg performs 
the same exercise, and so on. 

id) Wing -Standing Leg- 
Circling, 6 — 10 times 

The stretched leg performs 
a wide circling motion di- 
rected forwards, outwards, 
and backwards. It then re- 
assumes the fundamental 
position, and the other leg 
performs a similar motion. 

No. 24c^. 




W'^'pg-Staivling Alternate Knee-Lifting. 47 

Note—T\\Q four movements in the above grouyj 
require a precision and readiness in the action of the 
muscles, so that they cannot be well performed if one 
has not already had some practice in exercises. They 
gradually increase the power of balancing, and the 
influence of the will over the muscles ; they also tend to 
make the lower extremities supple and elastic, 

25. Wing-Standing Alternate Knee-Lifting, 

15 — 20 times. 

The hands are placed on the hips ; the knees are 
alternately lifted in a bent position as 
quickly and as high as is possible, without 
any too great exertion. Thus the weight 
of the body is thrown now on one foot now 
on the other (the toes first touching the 
ground). Head and trunk should be kept 
quiet in an upright and easy position, the 
chest well arched forwards. The exercise 
may begin in a slow walking measure, and 
then gradually increase in rapidity till it 
attains the quickness of running. In the last 
case it becomes very straining and should 
not be exaggerated, but wisely moderated 
according to individual circumstances. ^'o- 25. 

Effect: This exercise, besides strengthening the lower 
extremities and making them supple and agile, greatly 
stimulates respiration and circulation, and, if performed 
with due moderation, produces an agreeable and genial 
warmth. 

4 




4R TTinj-Standing TniiiJ:'Beiiding, d^c. 

^Tlie observation on page 23 should be constantly 
borne ni mind — namely, tliat all tlie exercises should 
be performed with the greatest accuracy and attention, 
in order to secure the effects aimed at.) 

TErXK-]\l0A^EMEXTS. 

Movements of the trunk may be performed in the 
following main directions : — Bending forwards, back- 
wards, and to. the sides, also turning or rotation round 
its long axis. The trunk may also be made to describe 
a circle ("'circling;' or moving in circumduction), which 
iS; properly speaking, a combination of the cansecutive 
bendings of the trunk in all the above-mentioned 
directions. 

26. Wing-Standing Trunk-Bending, forwards 
and backwards, 5~i times. 

The trunk is slowly bent forwards 
from the hip-joints, then raised again 
and bent backwards in a similar manner, 
as far as the individual capacity allows, 
without any great exertion. Touring 
the exercise the legs should be kept 
straight, the chest arclied forwards, the 
head not allowed to droop. 

Efed ■ By means of the alternate 
gentle contractions and extensions or 
the muscles of the further and hinder 
side of tlie trunk, caused by this exercise, it <timuhites 
and iVicilitates the functions of the organs m the chest 




Stetndinq Sidc-Bendin[^, 49 

and the abdomen. It causes an alternate stretching and 
shortening of the great veins, and thus stimulates the 
circulation of the blood within the abdomen, the chest, 
and the head, thereby counteracting many disturbances 
brought about by impediments in the circulation. 

27. Standing Side-Bending, 5—10 times. 

The trunk is slowly bent alternately to the left and 
the right without any twisting (fig. 27). The bending 
should be carried as far as it is possible without any 
great exertion, the legs kept straight; head and arms 
should accompany the motion without 
being moved separately. The effects of 
this exercise may be increased in 
strength if it is performed from — (a) 
Stretch- Standing position (arms stretched 
above j:he head, see No. 6) ; ih) Neck- 
Eest Standing position (arms bent up 
behind the head, fingers dovetailing in 
each other, the back of the head resting 
against these; see fig. 285); (c) Half- 
Stretch Standing position {one arm 
stretched above the head), with bending 
to the opposite side of the stretched arm. 

Effect : This exercise, like the preceding one, greatly 
increases the rapidity of the circulation, especially in. 
the portal vein (which carries blood from the stomach 
and intestines to the liver). Tf properly performed, 
tlie exercise is distinctly felt in the muscles (and the 

4* 




50 



TrurJc-Turning. 




Ko. 2Sa. 



skin) at each side 'of the waist, which are alternately 
contracted and extended. 

28. Trunk-Turning, 5—10 times. 

{a ) Win g-Sta nd ing Tru nJ:- Tu rn in g. 
Hands placed on hips. The trunk is 
tarned (rotated) round its long axis 
alternately to the left and the right 
without mo^ang the legs. The back and 
the legs are kept straight during the 
movement. 

{b) Neck - Best Standing Trunk' 
Timving, 

The commencing position should be 
taken as in fig. 28& (the elbows pointing sideways, not 
forwards) ; then the movement should 
be performed as indicated above. 

Effect: A great number of the 
muscles of the trunk (having such a 
position relatively to each other a3 
to make them co-operate m the 
turning) are brought into action by 
this movement, which, though eftect- 
ive, is by no means one requiring 
much exertion. The energy of its 
execution can easily be modified ac- 
cording to individual strength. It 
No 286 ficts m a stimulating: manner on the 

spine, on the organs of the abdomen, and also on respira- 




Wing- Stride-Standing Trunk-Circling. 51 



tion, this more especially when performed in the last- 
mentioned position. The pressure of the abdominal 
muscles on the intestines, alternating from one side to 
the other, effects on them a kind of kneading motion 
which stimulates their function. The turnings also 
cause an alternate shortening and extension of the great 
blood-vessels, and promote circulation. 

Note — This movement may be strengthened, if per- 
formed with the feet in close-position (see fig. 18&). 

29. Wing - Stride - Standing Trunk - Circling 

6 — 10 titnecj. 

The commencing position is^ 
hands on hips, feet placed side- 
ways with a distance of two 
feet between them. The trunk 
is moved from the waist, de- 
scribing as large a circle as pos- 
sible, first to the left, then to 
the right. The legs should be 
kept straight, the hips and head 
steady. (Persons who find it 
difficult to stand may perform 
this exercise sitting.) 

Effect : This movement is 
performed chiefly by means of 
the muscles of the trunk situated around the hips. 
It causes a general compression of the AT.scera of the 
abdomen, and tends to remove constipation. By effect- 
ing an alternate shortening and extension of the great 




No. 29. 



52 Wing-Fonvard-Lying Tmnh- Holding, 

blood-vessels, it promotes the circulation of the blood, 
more especially within the abdominal cavity. It 
counteracts many disturbances within the organs of the 
true pelvis (below the abdomen), such as catarrh of the 
bladder or the womb, haemorrhoids, &c. 

XoU. — This exercise may be strengthened in its 
effects, if, during the circling movement, the trunk is 
also turned (rotated round its long axis) to the left 
whilst circling to the left, and vice versa. 

30. Wing - Forward - Lying Trunk - Holding, 

3 — 6 times. 

The performer having placed himself on a bench 
covered by a mattress,* in such a position that the front 
of his legs is supported up to (but not beyond) the hip- 
joints, and kept steady 
in this position by a per- 
son sitting on liis legs (see 
fig. 30), or a broad strap 
being fixed across them, 
he should place his hands 
firmly on his hips, and 
then raise his head and 
trunk as much as possible. 
Having kept this position a short while, then he 
should slowly lower head and trunk towards the 
ground; then again perform the raising, and so on, 
alternately raising and lowering the trunk. 




No 30. 



* A sofa or some chairs put together will ako do for the 
purpose. 



Wing-Backioarcl-Lying, Trunh-Raising. 5 3 

Effect . Tliis exercise brings into strong action the 
extensor muscles of the back and the neck. It is an 
excellent movement for the development of an upright 
and easy bearing. It keeps the extensor muscles at 
both sides of the spine in equilibrium, thus counter- 
acting any tendency to lateral curvatures of the spine. 
It counteracts, more than any other movement, the 
stooping of the frame which is so easily induced in 
weak or near-sighted people, and so common in old 
age. 

31. Wing-Backward-Lying Trunk - Raising, 

4 — 8 times. 

In this exercise the back of the legs rests on the 
support, and they are kept in their place as mentioned 
in Xo. 30. The upper part of the body is bpvond the 
support, and is kept 
in a horizontal posi- 
tion by the action of 
the abdominal 
muscles. After having*- 
maintained this posi- 
tion for a short while, xo.si. 
the trunk is raised to sitting position, then slowly 
lowered to the horizontal position, and so on. 

Effect : This exercise has a very strengthening effect 
on the muscles of the abdomen, and on digestion, it is 
also an effective means aofainst costiveness. 

(To weak persons this exercise is rather straining, and 
they want, at first, somebody to help them. Strong per- 




54 



Sit-Lying Trunk- Eaising. 



sons may increase the effect of the movement by keep- 
ing their arms stretched above the head.) 

32. Sit-Lying Trunk-Raising, 3-6 times. 

The whole upper part of the body from the Ivnees 
rests on the support. The knees are bent, the foot-soles 
resting on the floor as when sitting. Some pressure 

should be applied on the 



stiff') to sitting posture. From this he should again go 
slowly down on his back, and so on. 

Efcct : This exercise has very much the same effect 
as the preceding one, but is somewhat easier to perform. 

33. Stretch-Stride-Standing Trunk-Bending, 
forwards and backwards, 4-8 times. 

The arms are stretched above the head, the feet 
placed sideways at a distance of two feet from each 
other. From this starting position the trunk is slowly 
bent forwards and downwards, as far as the individual 
capacity allows without any too great exertion. It is 
then slowly raised again, and bent backwards under the 
same conditions. The arms and head should not be 
moved separately, but accompany the motions without 
any change in their relative positions. 

This exercise causes an alternate shortenino- and 




knees, either by some per- 



I son's hands or by a fixed 
strap, to enable the per- 
1^ former to raise the trunk 
^ steadily (keeping it C[uite 



No. 32. 



Cross-Stride-Standing Jcrk-Tarning. 55 

lenolhenino' of the muscles on tlie further and hinder 
parts of the trunk and pehds. It also causes a 
similar shortening and extension of the veins, by 
means of which the circulation of the blood is promoted. 
It has a stimulating effect on the functions of the vital 
organs in general. 

34. Cross - Stride - Standing Jerk - Turning, 

6 — 10 times. 

The arms are stretched horizontally sideways, the 
feet placed sideways as in the preceding exercise. A 
sudden and jerking (but not ^dolent) turning (rotation) 
of the trunk is performed to the left and right alter- 
nately. The arms are kept steady in their position and 
the legs straight. 

Effect : This exercise is performed chiefly by the 
muscles situated round the hips, and acts powerfully on 
the abdomen and pelvis, accelerating circulation more 
especially in these parts of the body. It has a highly 
stimulating effect, and is a specific in difficult breathing, 
as in lung emphysema and cramp in the chest {angina 
pectoris), 

35. Wing - Stride - Forward - Bend - Sitting 
Screw-Rotation, 8—16 times. 

The performer is seated with the feet separated and 
hands on hips. The head and the trunk are inclined 
forwards so as to form an acute angle at the hip-joints. 
In this position the trunk is rotated alternately to the 
left and right by quick jerking (screwing) motions 
without losing the inclined position. 



56 



Head MoDements, 



Effect : This exercise is most effective against slow 
circulation in the lower abdomen, in chronic diarrhoea, 
gastric catarrh, haemorrhoids, catarrh of the bladder, &c. 

Head Mgyements. 

The movements of the head (or, properly speaking, of 
the neck) consist, like those of the trunk, in lending, 
turning (rotation), and circling (moving in circum- 
duction). They are easy to understand from description 
alone, without any illustrations being necessary. 

36. Head-Bending, forwards and backwards, 

5 — 10 times. 

The head is slowly bent forwards, then raised in the 
same manner, and finally bent backwards as far as can 
be done without any great exertion ; then raised again, 
and so on. The rest of the body is kept steady during 
the exercise. 

37. Standing Head-Bending sideways, 5— lo 

times. 

The head is bent alternately to the left and right, as 
far as the mobility in the vertebrce of the neck permits 
without any great strain, and without moving the rest 
of the body. 

38a. Standing Head-Turning, 5—10 times. 

The head is turned alternately to the left and right, 
as far as convenient. This should be performed witliout 
any bending of the head or turning of the shoulders. 



Standing Head-Cirding, 



57 



38b. Standing Alternate Head-Turning and 
Bending, 5— 10 times. 

The head, being previously turned to the left, is bent 
forwards, then raised and bent backwards, still retaining 
its turn-position ; then raised again and turned to the 
opposite side, where the bendings are performed in the 
manner before stated. 

39. Standing Head-Circling, 6—10 times. 

The head describes slowly as wide a circle as can be 
done without straining, several times to the left and 
then as many times to the right. The shoulders, as 
well as the rest of the body, to be kept perfectly quiet 
during the motion. 

Note, — None of the above head-movements call for 
any great muscular exertion, but they have not the less 
a general stimulating and strengthening effect on the 
muscles of the neck. They counteract and cure stiff- 
ness in the joints between the vertebrae of the neck 
and the head. They also promote circulation in the 
brain, especially if performed with deep breathitig. 
Consequently they are effective in cases of either con- 
gestion of blood in the brain or too small supply of 
blood to that organ. 



The following movement, being a complex one, can 
be performed in an accurate manner only by people 
who have acquired some previous practice in simple 
exercises. 



58 Pass-Positions icitli Foot- and Arm-Clianging. 

It slioiild be borne in mind that tlie organs of move- 
ment in man possess a capability of great variation in 
the form of movements, as well as the possibility of 
attaining by practice the utmost perfection of purity 
and beauty of form in each of them. AVhat an im- 
mense difference between the tottering movements oi 
the infant, or the want of precision in the performance 
of new motions in any untrained person, when com- 
pared with the great perfection in execution to which a 
person may attain by training. 

Any exercise that, being in strict accordance with 
physiological and hygienic laws, is calculated to over- 
come our natural aAvkwardness/' and bring about ease 
and precision and general sense of equilibrium in move- 
ment, is a well-defined and good exercise. 

It is by the use of such exercises that the will 
acquires the full domination over the so-called volun- 
tary muscles, and enables them to perform the 
movements in accordance with the ideal formed by the 
mind. 

This is in perfect analogy with the methodical mental 
exercises for the brain, by means of which the mental 
faculties are brought to their full devel^-pment and 
clearness, and the individual exercised in tlie use of 
them.* 



The analogy between the proce??es of developing niind and 
body by means of systematic education will lie tiillv put fortli in 
a work on "Scientiftc Physical Education that I am preparing. 
— C. L. 



Pass- Positions with Foot- and Arm-Changing. 59 

40. Pass - Positions with Foot- and Arm- 
Changing, 6—12 times to each side. 

Essentially the same form of movement as the 
fencing pass.'' The feet are placed at a right angle, 
heels together, the arms are bent in the elbow-joints, 
fingers pointing towards the shoulder. Xow the left foot 
is moved in its own direction (outwards), and placed on 
the floor at a distance of three foot-lengths from the heel 
of the right foot. At the moment that the foot touches 



the left foot assuming the described position, the left 
arm is stretched above the head and the right one back- 
wards (see fig. 40). N"ow the slanting position is re- 
sumed (heels together, arms bent), and then the same 
movement should be performed to the opposite side by 
the right foot and arm. 

This exercise may be varied thus : — 

{a) Instead of moving the left foot three foot -lengths 




No. 40. 



1^^, the floor, the left knee 
^ is bent so as to stand 
just over the point of 
the foot, and' the 
weight of the body is 
thrown on this leg. 
The other leg is 
stretched, so as to 
form one straight and 
slanting line with the 
trunk and head. Si- 
multaneously with 



60 Pass-Positions loith Foot- and Arm-Changing. 

forwards-outwards, as in the above, it maybe moved the 
same distance backwards-oiitwards (that is, in a straight 
Line with the long axis of the other foot). In tliis case 
the further (the right) knee is bent, and the corre- 
sponding arm stretched upwards, the other backwards, 
and so on. 

(h) The foot may be placed three foot-lengths straight 
forwards, or three foot-lengths straight backwards. In the 
last cases, as in the first one, the movement should be per- 
formed the same number of times with one foot as with 
the other, the knee of the further leg bent and the cor- 
responding arm stretched upwards, the other backwards. 

The exercise should be performed slowly at first, but 
when due accuracy in its performance is acquired, it 
may be performed with great smartness. An alterna- 
tion of slow performance with more rapid will prove 
advantageous. 

Effect: This exercise brings about a very extensive 
nervous and muscular action, and has a general stimulat- 
ing and strengthening effect. It produces elasticity and 
ease in bearmo;. However, it should, like all other 
movements for hygienic purposes, be kept within the 
limits of moderations. 



CHAPTEE IV. 



iipplication of Movements for Specific Purposes. 

Si^engthening Movements for persons -whose daily oeciqoa- 
Hons do not afford them sufficiently all-sided muscfii- 
lar exercise, and luho are suffering, more or less, from, 
poorness of the blood (anaemia), muscular a/nd nervous 
debility, weak respiration, gout, obesity. 

PEESCEIPTION I. 

1. Standing Arm-Eaising, sideways upwards • See No. 1* 

2. Neck-Eest-Standing Tmnk-Tnrning .... 28b 

3. Standing Alternate Toe- and Heel-Eaising . . .18a 

4. Standing Arm-Bending and Stretching upwards . . 6 

5. Wing-Stride-Standing Trunk-Circling . . . .29 

6. Wing-Hook-Standing Knee-Stretching forwards o . 24a 

7. Standing Head-Circling . 39 

8. Wing-Standing Elbow-Moying Backwards • • • 5 

PEESCEIPTION 11. 

1. Standing Arm- Circling , No. 2 

2. Standing Alternate Toe- and Heel-Eaising , , .18a 



* The figures in this column refer to the descriptions of the 
Movements given in Chapter III. 



62 



Aioplication of Movements 



3. Wing-Standing Trunk-Bending, forwards and 

backwards See No. 26^ 

4. Wing- Standing Alternate Knee-Lifting . . . .25 

5. Standing Arm-Bending and Stretching, upwards, 

sideways, and forwards 6, 7, 8 

6. Stretcli-Standing Side-Bending 27 

7. S Landing Arm- Raising, sideways uj) wards, witli 

Rotation inwards and outwards . . . . Ij H 

8. Standing Head-Bending, forwards, backwards, and 

sideways , e <, 36, 37 

9. Standing Arm-Raising . • ,1 

PRESCRIPTION III. 

1. Standing Arm-TlirustiDg, forwards upwards . , . 3 

2. Cross-Standing Knee-Bending and Stretcliing . . . 23c 

3. Neck-Rest-Standing Trunk- Tiu'ning and Side- 

Bending 28b, 27 

4. Standing Arm-Bending and Stretching, upwards, 

sideways, and forwards 6, 7, 8 

5. Wing-Standing Trunk-Bending, forwards and back- 

wards 26 

6. Half-Lying Leg-Bending and Stretching . . .22 

7. Standing Head-Circling and Head-Turning . . 39, 38a 

8. Standing Alternate Toe- and Heel-Rai>ing . . 18a, b 

9. Stretch- Stride -Standing Trunk-Bending, forwards 

and backw'ards 33 

10. Standing Arm-Raising ^ , 1 

PRESCRIPTION IV. 

1. Standing Arm-Raising ....... 1 

2. Standing Alternate Toe- and Heel-Raising . • 18a, b 

3. Cross-Stride -Standing Jerk-Turning . . . - 34 

4. Wing-Standing Alternate Knee-Lifting . . . .25 

5. Stretch-Standing Side-Bending o . • . 27a 

6. Standing Shoulder-Circling - 4 



* The figures in this column refer to the descriptions of the 
Movements given in Chapter TIL 



for Specific Purposes. 



63 



7. Yfing-Hook- Standing Knee-Stretcliing . . See Xo. 24a"^ 

8. Standing Head-Bending, forwards, backwards, and 

sideways, alternately with Head-Circling . .36, 37, 39 

9. Standing Arm-Bending and Stretching, npwards, 

sideways, forwards, and backwards . . . 6, 7, 8, 9 
10. Stretch-Stride-Standing Trunk-Bending, forwards 

and backwards 33 

PRESCRIPTION V. 

1. Standing Arm-Raising . 1 

2. Standing xllternate Toe- and Heel- Raising „ o IOa, b 

3. Standing Shoulder- Circling 4 

4. Standing Arm-Thrusting, forwards upwards . , .3 

5. Wing-Stride-Standing Trunk- Circling . . . .29 

6. Wing-Standing Leg-Circling . . . . . . 24d 

7. Standing Head-Bending, forwards, backwards, side- 

ways, Head-Turning and Circling . . . 36 — 39 

8. Standing Arm-Raising, sideways upwards, with 

Arm-Rotation and Hand and Finger-Bending . 1, 11, 12 

9. Wing- Standing Trunk-Bending, forwards and back- 

wards 26 

10. Cross-Standing Knee-Bending and Stretching . . 23b 

11. Neck-Rest-Standing Trunk-Turning .... 28b 

12. Standing Arm-Bending and Stretching, upwards, 

sideways, forwards, and backwards . . . 6, 7, 8, 9 

13. Stretch-Standing Side-Bending 27a 

14. Stretch-Stride-Standing Trunk-Bending, forwards 

and backwards ...... .33 

PRESCRIPTION VI. 

1. Standing Arm-Thrusting, forwards upwards ... 3 

2. Stretch- Standing Side-Bending ..... 27a 

3. Wing-Standing Alternate Knee-Lifting . . . .25 

4. Neck-Rest-Standing Trunk-Tarning .... 28b 

5. Standing Head-Bending, Turning, and Circling . 36—39 



* The figures in this column refer to the descriptions of the 
Movements given in Chapter III. 



64 Movements for Groicivg Young People 



6. Standing Arm-Bending and Stretching, simul- 

taneously in different directions . . . Nos. 9a, b, c* 

7. Wing-Standing Trunk-Bending, forwards and back- 

wards 26 

8. Pass-Positions, witli Foot- and Arm-Chauging . . 40 

9. Standing Arm- Circling . 2 

The above prescriptions are progressive, so as to be 
serviceable for different conditions of health and 
strength. Weak persons should begin with the first 
prescription, and during the first days perform the 
movements in a gentle manner, and repeat each of them 
only a few times ; then they should gradually increase 
the frequency and energy in the performance as they 
feel their strength increase. By degrees, as health and 
strength increase, they should take up the next pre- 
scription, and so on. 

After having gained some practice and experience in 
gymnastics, the performer can try and put together 
other movements than those given in these prescrip- 
tions, chosen out of the descriptions in Chapter III. 

There should, however, not be too frequent changes, 
for, as long as a person feels benefited by performing the 
movements belonging, to a certain prescription, he should 
go on with this one, till he feels that its salutary 
influence becomes diminished — then it is time to make a 
change. 

Movements for growing young people who 
do not suffer from any organic disease. 

That appropriate muscular .exercise is necessary foi 

* The figures in this column refer to the descriptions of the 
Movemeiits given in Chapter III. 



who do not suffer from any Organic Disease. 65 

the healthy development of young people' is a fact that 
now is generally recognized by those who have an 
insight into the laws of human development. The free 
play is the vital element of youth, but it does not render 
systematically arranged exercises superfluous in educa- 
tion. For it is only through these that the educator 
can ascertain that all-siclecl and harmonious develop 
ment of the organs which should be the basis for all 
S0U12 d education. Eational exercises give a stimulus to 
the unfolding process of the organism itself, and essen- 
tially contribute to counteract the tendency to dis- 
turbances of the bodily balance, caused by the exigencies 
and constraints of civilized life, especially school-life. 

Unfortunately, schools have not, as yet, satisfactorily 
solved the problem of giving an appropriate share of 
physical education to their pupils. Even where some- 
thing is done in the right direction, it is generally not 
quite sufficient for the purpose, as the time afforded 
seldom exceeds a few half -hours of exercises in a week ;* 
it is, therefore, but right that the home should supply 
the want. 

The following prescriptions are meant for home use. 
One of the distinguishing features of the Swedish system 
of rational gymnastics is, that it has recourse to the 
resources of the human organism itself, and consequently 
is as much as possible independent of external objects. 
However, it is by no means averse to certain gymnastic 
appliances if judiciously employed. I would, for 

* How many schools are there in England, especially for girls, 
where sy^^tematic physical education is entirely neglected ! 

5* 



66 Movements for Groiving Young PeopU 



instance, recommend that there should l3e in every 
honse two thick vertically hanging ropes firmly fixed to 
the ceiling or a cloor-lintel, at two feet distance from 
each other, for all the members of the family to perform 
daily a hanging or trunk-lifting exercise. The hands 
grasp the ropes at equal height above the head, and 
support, for a short moment, the whole weight of the 
body, either by simply hanging v\dth straight arms, or— 
if the person be sufficiently strong — by slowly bending 
the elbows, thus liftmg the body. This trunk-lifting* 
should be repeated 3 — 6 times, and, when the body is 
lowered in the intervals between, this should be done 
slowly, with the toes always touching the ground before 
the heels, to avoid any nervous commotion. There ought 
also to be in each house a few appropriate implements 
for children and young people to perform some simple 
manual work. This would afford them an occupation, 
both useful and pleasant, in their leisure hours. 

PEESCEIPTION I. 

1. Standuig Arm-Eaising See No. 1* 

2. Cross-Standing Knee-Bending and Stretching . . . 23c 

3. Wing-Forward-Lying Trunk-Holding .... 30 

4. Standing Arm-Bending and Stretcliing, upwards 

and sideways 6, 7 

5. Wing-Backward- Lying Trunk-Eaising . • . .31 

6. Standing Alternate Toe- and Heel-Eaising • . 18a, b 

7. Neck-Eest- Standing Trunk-Turjiing . . . .28b 

8. Wing-Standing Alternate Knee-Lifting . , • . 25 



* The figures in this column refer to the descriptions of the 
Movements given in Chapter III. 



vjlio do not suffer from any Organic Disease. 67 



9. Wing-Standing Tmnk-Bending, forwards and uack- 

wards See Xo. 26"^ 

10. Standing Arm-Tlirusting, forwards upwards . • . 3 

PRESCRIPTIOX II. 

1. Standing Arm-Tlirnsting, forwards upwards ... 3 

2. Xeck-Rest-Standing Alternate Knee-Lifting . , .25 

3. Wing-Forward-L}dng Trunk-Holding \ . . . 30 

4. Balance-Standing Leg-Movements . . . 21a,b, c, d 

5. Cross-Stride-Standing Jerk-Timiing . . . .34 

6. Standing Arm-Bending and Stretching, up\^ a: I , 

sideways, forwards, backwards .... 6, 7, 8, 9 

7. Wing-Backward-Lving Trunk-Holding . . . .31 

8. Trunk-Lifting 17 

9. Standing Head-Bending, forwards and backwards, 

Head-Tm^ning and Circling 36, 38, 39 

10. Xeck-Eest-Standing Alternate Toe- and Heel- 

Raising 18 a, b 

11. Stretch-Standing Side-Bending 27a 

12. Standing Arm-Flinging outwards . . , , .10 

PRESCRIPTIOX III. 

1. Standing Arm -Thrusting, forwards, upwards ... 3 

2. Cross-Stride-Standing Jerk-Tiuning . . , .34 

3. Wmg-Standing Alternate Knee-Lifting . , , .25 

4. Xeck-Rest-Standing Trunk-Turning .... 28b 

5. Wing-Standing Leg-Circling 24d 

6. Standing Head-Circling, Turning, and Bending 39, 38, 36, 37 

7. Pass-Positions, with Foot and Arm-Changing . . .40 

8. Stretch-Standing Trunk -Bending, forwards and 

backwards 33 



Movements for Infants. 

Systematic movements may be adopted for children 
at almost any age. The limbs of infants are capable of 



^ The figures in this column refer to the descriptions of the 
Movements given in Chapter III. 



68 Movements for Infctnts. 

recei\dng so-called passive movements — movements 
given by another person, — and at the age of three 
or four years the child can have also passive-active 
(" duplicated ") movements — movements where another 
person gives resistance or assistance during the move- 
ment. The mother, or any other tender and careful 
person (having previously acquainted herself with tlie 
movements) can perform this as well as any of the 
duties of child-nursing in general. 

Some people may perhaps feel inclined to ask 
whether systematically arranged exercises are neces- 
sary to healthy children, who are of themselves inclined 
to move about as soon as they begin to walk or even 
to crawl. To be sure it is the happy instinct of nature 
that drives children (as well as the young of animals) 
to begin as soon as possible to perform movements, so 
beneficial to their healthy development, and which take 
their beginning from their sprawlings in the very first 
days of their existence. This instinct testifies decidedly 
tothenecessity of bodily exercise even in the very earli- 
est age, and surely it cannot be considered an undue 
encroachment upon nature to watch over and, in some 
measure, incite the movements ; not more so than it 
is to guard and educate it in other respects. For it 
should be borne in mind that there are many thiiigs 
which tend to mislead the instinct in children. And it 
is not less important that they should have all-sided 
exercise than it is for people of more advanced age. 
Tbe tender limbs of infants experience as wholesome 
and pleasant infiuence from such exercise as those of 



Movements for Infants. 



69 



maturer persons, supposing, of course, that the move- 
ments be well adapted to the strength of the little ones. 

]\Iany ailments in children — such as gripes, costive- 
ness, &c. — should be treated with passive move cents: 
frictions of the abdomen, with stretched fingers, and 
kneading of the abdomen (the bent fingers of both 
hands pressing the abdomen from each side alternately). 
G-ymnastics is a remedy which should be taken up in 
every-day life as one of the vital conditions for health. 

PEESCEIPTION I. 

1. Stretch' Standing Arm-Circling (Passive), 6 — 10 
times. 

Standing behind the child, one grasps its hands from 
the insides, and, having brought its arms in stretch- 
position (upwards), one makes them gently describe 
simultaneously a circling motion outwards. 

2. Wing-Forward-Lyinq Trunk- Holding. (See ISTo. 30.) 
(A child can easily perform this movement on a 

mattress or an ordinary sofa.) 

3. Stretch-Lying Leg- Separation and Closing, 

The child, lying on its back with the arms stretched 
above the head, should slowly move its stretched legs 
one to each side, and as slowly bring them back again 
close to each other. The assistant, having previously 
grasped the heels of the child, makes a gentle resistance 
to these motions.* 

4. Wing -Sitting Spiral- Turning. 

The child is seated erect on a stool, hands on hips. 



* Well-proportioned resistance to a motion strengthens and 
modifies its effects. 



70 



3Iovcments for Elderly Persons. 



The assistant stands in front, grasping its shonlders 
(one from before, the other from behind), and, slightly 
pressing with his knees those of the child, so as to keep 
them in their place during the motion, he moves the 
trunk of the child in a circle, first to one side, 5 — 8 
times, then to the other as many times. 

5. Stretch-Lying Leg-Bcndiny and Stretching, 

The child lies on its back, with the arms stretched 
above the head; the assistant grasps its heels, and 
makes a slio-ht resistance whilst the child bends its lec^s 
(drawing them up as much as possible), and again 
stretches them, and so on, 5- — 8 times. 

6. Wing-Lying Trirnlc-Piaising, 4 — 6 times. 

The child, lying on its back, rises slowly to a sitting 
posture, the assistant meanwhile facilitating the motion 
by pressing his hands on the knees of the child. 

7. Stretcli-Lijing Arm-Bending and Stretching. 

The child, Ipng on its back, with the arms stretched 
above its head, bends the arms to the sides, and again 
stretches them 6 — 8 timBS. The assistant, havino^ 
pre^uously grasped the child's hands from the insides. 
makes a gentle resistance to these motions. 

Movements for Elderly Persons. 



1. Half-Stretcli-Grasp-Staiiding Anii-Chcliiig . . No. 14** 

2. AYiBg-Stride-Staiiding Trunk- Circling . . . .29 

3. Sitting Foot-Circhng 19 

4. Wing-Standing Trunk-Bending, forwards and 

backwards . .26 

6. Half-Lying Leg-Bending and Stretching , .22 



* The figures in this cohimn refer to the descriptions of the 
Movements given in Chapter III. 



Movements against Congestion to the Head, &c, 71 

6. Standing Shoulder-Circling No. 4"^ 

7. Neck-Kest-Standing Trunk-Turning .... 28b 

8. Half-Stretcli-GrasiD-Standing Arm-Circling ... 14 

9. Standing Head - Bending, forwards and back- 

wards, and Head-Turning 36, 38 

10. Standing Arm-Eaising 1 

It is a satisfactory and not very nncommon thing 
to see an aged person enjoying bodily and mental 
health. Old age, however, is the stage of life where, 
in accordance with the laws of nature, a decrease in 
strength takes place. But it is one of man's precious 
duties to do all in his power to conserve his bodily 
and mental powers as long as possible in full vigour. 
One of the chief means for attaining this aim is bodily 
exercise. But the exercises should be stimulating and 
not fatiguing ; they should invigorate the forces, and 
not exhaust them. Just as old people's food should be 
nourishing and easy to digest, so should the exercises 
never go bejond what is appropriate to their forces. 

Movements against Congestion to the Head 
and Head-ache. 

PRESCRIPTION I. 

1. Standing Arm-Raising ...... No. 1* 

2. Sitting Foot-Cii^cling , . 19 

3. Wilig-Stride-Standing Trunk-Circhng . . . .29 

4. Standing Arm-Raising with Hand- and Finger- 

Movements . . 1,12 

5. Neck-Rest-Standing Trunk-Turning . ... . 28b 

6. Cross-Standing Knee-Bending and StretcMng . . 23g 



*The figures in tliis column refer to the descriptions of tke 
Movements in Chapter III. 



72 Movements against Narrowness of the Chest, Asthma , 



7. Half-Stretch-Grasp-Standing Arm-Circling . . No. 14* 

8. Standing Head - Bending, forwards and back - 

wards, and Head-Circling 36, 39 

9. Wing-Standing Elbow-Moving backwards ... 5 

10. Standing Head-Turning and Bending . , , . 38b 

11. The same as 1. 

PEESCEIPTION II. 

1. Half-Stretch-Grasp- Standing Arm - Bending and * 

Stretching , . . .15 

2. Wing-Standing xilternate Toe- and Heel-Baising . . 18 

3. Wing - Standing Trunk - Bending, forwards and 

backwards 26 

4. Half- Lying Leg-Bending and Stretching . . . .22 

5. Standing Head-Bending, Turning, and Circling 36, 37, 38, 39 

6. Cross- Standing Arm-Kotation with Hand- and 

Finger-Movements 11, 12 

7. Cross-Stride-Standing Jerk-Turning . . . .34 

8. Lying Leg-Circling 21 

9. Stretch- Standing Side-Bending 27a 

10. Standing Arm-Eaising ....... 1 



Weak persons should perform the movements with 
great moderation, and only repeat them a few times. 
Stronger persons may perform them with more energy, 
and repeat them much oftener at each practice. 

Movements against Narrowness of the Chest, 
Asthma, Consumption in its early stage. 



PEESCEIPTION I. 

1. Standing Arm-Thrusting, forwards, upwards . . No. 3 

2. Cross- Standing Knee-Bending and Stretching • . 23c 

3. Neck-Eest-Standing Trunk-Turning . . . .28b 

4. Wing-Standing Elbow-Moving, backwards . . . 5 



The figures in this column refer to the descriptions of the 
Movements given in Chapter III. 



Consumption in its earli/ stuge. 



73 



5. Half-St:etcli-Grasp-Standing Arm - Eeiiding and 



Stretching No. 15* 

6. Cross-Stride-Standing Jerk-Turning . . . ,34 

7. Wing-Standing Alternate Toe- and Heel-Eaising . .18a 

8. Xeck-Eest-Standing Side-Bending 27b 

9. Standing Arm-Flinging outwards 7 

10. Standing Shoulder- Circling ...... 4 

11. Standing Arm-Eaising ... ... 1 



PEESCEIPTION II. 



1. 


Wing-Standing Elbow-Moving, backwards 


No. 5 


2. 


Standing Arm-TIirusting, forwards upwards . 


o 


3. 


Neck-Eest-Standing Trunk-Turning 


. 28b 


4. 


Standing Arm-Bending and Stretching, upwards 








. 6,7 


5. 


Stretch-Standing Knee-Bending and Stretching 


. 23c 


6. 


Stretch- Stan ding Side-Bending .... 


. 27a 


7. 




. 40 


8. 


Front-Lying Trunk-Eaising ..... 


. 30 


9 


Cross-Standing Arm-Flinging outwards . 


. 10 


10. Wing - Standing Trunk - Bending, forwards and 








. 26 


11 




1 



The second prescription is stronger than the first one, 
and should not be taken up till some practice in 
gymnastics and increase in strength have been gained 
through performing for some time the first prescription. 
Through the widening of the chest and strengthening 
of the respiratory organs in general that are brought 
about by these movements, the voice also acquires more 
power. The above movements, therefore, may be re- 
commended for orators, singers, and stammering people. 



* The figures in this column refer to the descriptions of the 
Movements given in Chapter III. 



74 Mov67Mnts against Uneven and Weak Circulation,Sc. 



Movements against uneven and weak Circula- 
tion of the Blood, and against Heart diseases 
in the early stages. 



PEESCRIPTION 1. 

1. Standing Shoulder- Circling No. 4* 

2. Sitting Foot-Circling 19 

3. Wing-Stride-Standing Trunk-Circling . . , .29 

4. Wing-Standing Alternate Toe- and Heel-Eaising . .18a 

5. Half-Stretcli-Grasp-Standing Arm-Circling . . .14 

6. Neck-Eest-Standing Trunk-Turning .... 28b 

7. Standing Arni-Eaising . , , , . . .1 

8. Wing - Standing Trunk - Bending, forwards and 

backwards . . 26 

9. Half-L}dng Leg-Bending and Stretching . . . .22 

10. Left-Stretch-Grasp-Standing Heart-Percussion , . 

11. Wing-Standing Elbow-Moving, backwards « . • 5 

PEESCEIPTION XL 

1. Half-Stretch- Grasp-Standing Arm-Circliiig . . No. 14 

2. Wing-Stride Standing Trunk-Circling . . . .29 

3. Standing Arm-Eaising, sideways upwards, A\ith rota- 

tion inwards and outwards . . . . . 11, 1 

4. Cross-Standing Knee-Bending and Stretcliing . . 23o 

5. Wing-Standing Trunk-Bending, forwards and back- 

wards . . . . . . . . . .26 

6. Neck-Eest-StandingAlternateToe-andHeel-Eaising . 18b 

7. Stretch- Standing Side-Bending 27a 



* The figures in this column refer to the descriptions of the 
Movements given in Chapter III. 

The left arm is stretched above the head, and kept in this 
position by the hand grasping some suitable support ; the left side 
of the chest is slightly arched forwards, the right hand performs 
a tapping round tlie region of tlie heart (keeping tlie upper arm 
as quiet as possible). This movement has a calming effect on 
the action of the heart. 



Movements tending to relieve the Boiuels. 75 



8. Half-Lying Leg-Bending and Stretching - . . No. 22^ 

9. Standing Head-Turning and CiiTling ... 38, 39 
10. Standing xlim-Raising . . ..... 1 

Movements tending to relieve the Bowels. 

1. Cross-Stride-Standing Jerk-Turning . . , Xo. 34 

2. Wing-Standing Leg- Stretching, backwards . . . 24c 

3. Wing-Backwards-Lying Trunk-Raising . . . .31 

4. Wing-Standing Alternate Knee-Lifting . . . .25 

5. Wing-Stiide-Standing Trunk- Circling and Turning . 29 

6. Lying Leg-Circling . .21 

7. Keck-Rest-Standing Trunk- Circling . . . .28b 

8. Tlie same as 3. 

9. Wing-Hook-Standing Leg-Stretching, forwards and 

backwards 24a, c 

10. Stretch-Standing Side-Bending 27a 

11. Standing Arm-Thursting, forwards, upwards ... 3 



The above movements, useful against costiveness, have 
all of them some influence on the organs of digestion, 
though their influence is by no means limited to these. 
Persons in very different states of strength can perform 
these movements ; but those in a weak state should, of 
course, perform them with less energy and frequency. In 
either case it would be advantageous to perform all or 
part of the movements in the prescription two or three 
times in the day. The here-mentioned complaint, like 
other chronic diseases, wants time for the cure to work 
out its effects. 

Movements against Chronic Diarrhoea. 

1. Wing-Stride-Forward-Bend-Sittuig Screw-Kotation No. 35* 

2. Sittmg Foot-Chcling • . 19 



The figures in this column refer to the descriptions of the 
Movements given in Chapter III. 



.1 



76 Movements agoAiist Chronic Diarrhcea, 

3. Wmg-Stride-Standing Trunk- Circling . . . No. 29J 

4. Forward-Bend-Sitting Arm-Bending and Stretching* . 6 

5. The same as 1. 

6. Half-Lving Leg-Bending and Stretching . . .22 

7. Stretch-Stride-Standing Trunk-Bending, forwards 

and backwards 33 

8. Half-Stretch-Gra?p-Standin^ Arm-Circling , , .14 

9. Stretch-Step-Standing Side-Bendingf . , 27a 
10. Standing Arm- Raising . 1 

Movements against Bad Digestion (Dyspepsia), 
Chronic Gastric Catarrhj Cardialgia (Heart- 
burn), Colic (Gripes). 

These ailments of the digestive organs are generally 
accompanied by obstruction in the circulation of the 
blood in the abdominal organs 'especially in the portal 
vein system), and also by general nervous complaints, 
sncli as hypochondria (spleen), hysteria, (tc. The 
following prescriptions are therefore calculated to 
relieve these complaints as well. 

PEESCEIPTIOX 1. 



1. Standing Arm-Thrusting, forwards, npvrards . . No. 3 1 

2. Wing-Standing Trunk-Bending, forwards and back- 

vrards 26 

3. Hah- Lying Leg-Bending and Stretching . . .22 

4. AVing-Stride-Standing Trunk- Circling . . . .29 

5. Wing-Stride-Forward-Bend-Sirting Screw-Eotation . 35 



* Seated on a chair or sofa, Avith the trunk Vent forwards in 
the hip-joints (to a slanthig position). tli<r 'jcndhig and stretcliing 
of the arms should be performed as in Xo. 6. 

t One foot standing on an elevation two feet high. The Side- 
Bending is performed to the side where the foot is raised. 

X The figures in this column refer to the descriptions of the 
Movements given in Chapter III. 



Movements against Bad Digestion. 



77 



0. i>i BCK-iAcbt-ioTanciingiiiLerndt ±oe-dncL xieei-riaisiiig 




7. Neck-Eest-Staiiding Trunk-Turning . 


. 28b 


8. Standing Arm-Bending and Stretcliing, upwards, 




sideways, and forwards 


6, 7, 8 


y. oireLcn-oiancLing oicie-jjenuing • • • • 


97 A 
. Z / A 


10. Standing -AjTii-Raising 


• 1 


PRESCRIPTION 11. 




1. xIaii-otretcn-Cjrrasp-otanaing Arm-jDending and 








2. Cross-Stride-Standing J erk-Turning . • , 




o. vv ing-jjacKwarcis-ijj mg i.iLiiLK-riciibing . • • 


oi 


4. AV^ing- Standing Alternate Knee-Lifting , , , 


ZO 


0. >Y ing-otiicie-oTanQing iiunK-vyiiCiing . . , 




6. Reacli-Grasp-Standing Arm-Rending and Stretcliing 


iu 


7. Stretcli-Stride-Standing Trunk-Bending, forwards 




mid ok wards 


33 


8. Wing-Standing Leg-Circling 


. 24d 


9. Neck-Rest- Standing Side-Bending . . . . 


. 27b 


10, Standing Head-Bending and Circling . , 


36, 37, 39 


11. Standing Arm-Raising 


. 1 



Movements against Haemorrhoids (Piles). 



1, 


Wing-Standing Trunk-Bending, forwards and back- 








No. 26 


2. 


Cross- Standing Knee -Bending and Stretcliing 


. 233 


3. 


Wing-Stride-Standing Trunk-Cir'^-linsf 


. 29 


4. 


Wing-Standing Knee-Liftin^< . 


. 25 


5. 


Neck-Rest-Stan.L'r.-g Trj.:ik-Tarning 


. 28b 


6. 


Stretch-Standing Knee-Bending and Stretcliing 


. 23c 


7. 


Cross -Stride-Standing Jerk-Turning 


. 34 


8. 


Wing-Hook-Standing Leg-Stretcliing, forwards and 








24a, b 


a. 


Neck-Rest- Standing Side-Bending . . . . 


. 27b 




21 


11. 


Standing Arm -Bending and Stretching, sideways, 






forwards, and upwards ..... 


7, 8,6 



* The figures in this column refer to the descriptions of the 
Movements given in Chapter III. 



78 



Movements agarnst Hcemorrlioids. 



Tliis complaint (vrliich manifests itself bv SATelling 
or bleeding of the veins at the lower part of the rectum) 

generally of a secondary nature — i.e., depending on 
disturbances in the abdominal organs, or on diseases in 
the lungs or the heart ; it is therefore necessary, espe- 
cially in the latter cases, with due regard to the original 
complaint, to perform the movements with less vigour, 
and even exclude some of the more straining ones. 

Movements against Inguinal Hernia 
(Euptui^e). 

It is a fact established by experience that appropriate 
movements can cure inguinal ruptures of recent date, 
and even those of longer standing, if not of any severer 
kind. The scientific explanation of this fact is that, 
by certain movements, the muscles that surround the 
rupture are strengthened and increased in bulk, so as to 
contract the passage of the rupture. 

A truss is necessary to prevent the falling out of the 
hernia ; but it has no active strengthening influence on 
the muscles as the movements have: consequently, it 
does not render these superfluous. 

1. WiDg-Stride-Forward-Beiid-Staiiding Arm-Raising* No. If 

2. Cross-Stride- Standing Jerk-Toining . . . .34 

3. Balance-Standing Knee-Bending and Stretching . 24a. b, g 

4. Wing-Backward- Lying Trunk-Raising . . . .31 



* The feet are placed at a distance of two feet from each other ; 
the trunk is slightly bent forwards, with the chest arched. From 
this starting position the Arm-Raising is performed 

t The figures in this column refer to the descriptions of the- 
Movements given in Chapter III. 



Movements against Inguinal Hernia (Bnptitre). 79 



5. Stretch-Staiirling Knee-Bending and Stretching . Xo. 233* 
6 Xeck-Rest-Standing Trunk -Turning .... 28b 
7. Standing Arm-Thrusting, one arm up, the other 

down 13 

8 The same as 4. 

9. Balance -Back-Support-Standingf Leg-Bending and 

Stretching, forwards . ..... 24 

10. Stride-Stanclicg Arm- Thrusting, forwards upwards . 3 

Here may be repeated what is already said in the 
Introduction — that the prescriptions here given are not 
meant to render the ad^^ce of a physician superfluous, 
nor to fully supply the place of movements prescribed 
by an examined practitioner of the Swedish movement- 
cure. They are rather meant to induce people to seek 
advice in the first threatenings of a disease, and tlius 
avert it, if possible. 

* The figures in this coliunn refer to the descriptions of the 
Movements given in Chapter III. 

+ The back rests against a wall (or a door), the left knee is 
bent up and stretched forwards several times, as described in 24 ; 
then the right leg performs the same motion as many times, and 
so cm 



6 



80 Swimriiing and Cold Baths 



SWIMMING AND COLD BATHS. 

The art of sAvimming and the habit of taldng cold 
baths did nor originate from the progress of civilizarion. 
Savages have at least as mnch taste for these things 
as the inhabitants of civilized countries. Xecessity is 
in general the immediate motive-power of human ac- 
tivity, and, ere man knew how to construct boats and 
bridges, he was urged by the need of crossing deep 
waters to try and practise swimming. The inhabitants 
of the water, no doubt, gave man the first clue to 
swimming. 

"With the ancients cold baths and swimming were 
highly appreciated. Homer describes how the heroes 
of Greece refreshed themselves in rivers and lakes. 
Herodotus tells us how the inhabitants of the Greek 
islands made daring leaps from the rocks into the sea, 
and distinguished themselves by swimming and diving. 
The effeminate peopiles of the East had a taste for warm 
baths ; and, when luxury and effeminacy had taken up 
their abode among the Eomans. these displayed an in- 
tolerable luxuriousness in their warm baths. The so- 
called Chinese, Turkish, and Eoman baths extended in 
a more or less modified form into the various countries 
of Europe. 



Swimming and Cold Baths. 81 

But tlioiigli these baths were thus propagated, anci, in 
some measure, usurped the place of cold baths and 
swimming in our part of the world, these were never 
entirely forgotten, and in our century they have re- 
vived with new force. In our time the most astonish- 
ing feats in the art of swimming have been performed. 
Lord B}Ton swam across the Hellespont; Clias across the 
Lake of Geneva ; Webb has carried out the wonderful 
achievement of swimmino; across the Enodish Channel. 
Several others, both men and women, have given the most 
foolliardy proofs of ability in the art of swimming. 

Such instances show to what height the art of 
swimming may be brought by means of natural dis- 
position, practice, and a happy constitution, but it 
cannot be attained by the multitude ; besides, a general 
endeavour to attain this point would be injurious to 
most people by its excess. 

It being our intention to urge a more extensive use 
of cold baths and swimming, we will not omit at the 
same time to warn against any misapplication of these 
things. When taking a cold hath or sivimming exercise, 
one must never leave the ivater and again descend into it 
scleral times shivering ivith cold, as is too frequently 
the practice with young people when left to their own 
discretion at swimmino; establishments and bath-houses. 
This not only tends to destroy the wholesome effect of 
the bath, but even to produce consequences endanger- 
ing health. 

The first effect of the cold water is naturally a sensa- 
tion of chiU, but this sensation subsides gradually, or 

6* 



82 



Swimming and Cold Baths. 



almost disappears after a short time — in some people in 
a few seconds, in others in a few minutes — and is then 
followed by an agreeable sensation of warmth. This is 
the result of what we call reaction — an increased 
activity of the organs called forth by the irritation of 
the Avater on the skin. The temperature of the w^ater, 
and the length of time to stay in it, should be suited 
v/ith a view to obtaining this agreeable and wholesome 
effect. One should also take into consideration the 
temperature of the air and individual conditions, such 
as different stages of development and age, difference 
of sex, and the state of the health. One is m.ore liable 
to catch a cold when the air has a low temperature, 
especially wdien lower than the water. The colder the 
water is (within a certain limit) the sooner -reaction 
sets in— in a strong person more easily than in a feeble 
one. Eeaction is more powerful in an adult young 
person than in children and elderly people ; and, as a 
rule, more so in men than in w^omen. By moving in 
the water, especially by performing calm swimming 
motions, reaction sets in both sooner and with more force. 

One should never stay in the w^ater so long that 
shivering sets in and the teeth chatter with cold ; these 
are unmistakable signs that the due limit has been 
exceeded. 

It should be observed as a general rule never to enter 
into cold water for bathing or swimming till about three 
hours after a meal, and not immediately after having 
taken exhausting exercise, or when panting for breath. 
Jt is very objectionable, and even dangerous, to take a cold 



Swimming omcI Cold Baths. 



83 



lath ivhen Jeeling cold ; in fact, one slioiilcl never enter 
the cold water when the body is below normal 
temperature. 

For swimming, the water ought to have at least 13^ 
Celsius (o5'4*^ Fahrenheit), and even this is such a low 
temperature that great precaution is necessary. 

Swimming exercises are invigorating and hardening, 
and of great value for the preservation of health when 
used with moderation; but they call forth such an 
extensive muscular action, and throw such a great strain 
on other organs besides the muscles, that their effects, 
joined to those of the cold water, may tax to the utmost 
the forces of many persons, even if not indulged in for 
more than five to ten minutes. 

It is beautiful to see the good swimmer's daring and 
facile leaps into the water ; it is quite refreshing to 
watch his quiet, supple, and accurate motions in the 
water, as in this way man shows himself the lord of a 
medium whicli would otherwise become his grave. But 
these movements, in order to be useful and beautiful, 
must be in harmony with the laws of the organism. 
Swimming exercises, just as any other exercises, if 
misunderstood and misapplied, may prove both injurious 
and repulsive. 

The guide for acquiring the art of swimming given 
here below comprises only the most common swim- 
ming motions, with some preparatory exercises the 
practice of which will greatly facilitate the learning. 

Man wants a great deal of exercise before beino- able 
to swim, as it is not possible for him at once to assume 



84 



oit'imming and Cold Baths. 



the riglit position and make the right movements that 
will keep him afloat. Among the movements that are 

natural to him,, there does not occur the one forming 
the base of swimming, namely, to bring his legs together 
at the same time that he separates his arms from each 
other, nor is he accustomed to assume the position 
T\diicli facilitates floating with the head above the water. 
It is, therefore, useful, before trying to swim in the 
water, to practice some preparatory movements on land, 
first witli the arms, then ^vlxll the legs, and, finally, with 
both arms and legs simultaneously. 

Forward-Bend-Standing Arm-Swimming:. 



the sides of the little fingers, so that these stand higher 
than the thumbs ; the fore-fingers touch each other, and 




fp/^ The trunk is bent forwards ^ see 

vC 

-^v^' fig. 41^ and kept in this attitude 



during the performance of the arm 
movements. In order to obtain 
accm'acy in the performance they 
should be done, to begin with, in 
three divisions (tempos). Firstly, 
the arms are bent and raised, so as 
to bring the upper and fore-arms 
and the hands in the same level 
with the shoulders. The hands 
are slightly bent outwards, their 
palms facing the ground, though 
with a slight turning upwards of 



Forird nl- Bend- Standing Arm-Sici'n ni inrj. 85 



all the fingers are well stretched and closed to each 
other, Novf the arms are stretched horizontally for- 
wards, without altering the position of the hands to 
each other, and without pulling the shoulders forwards. 
Lastly, the arms are moved outwards (the hands in the 
same position as before) till they come in straight line 
with each other. From this position the arms are 
brought the shortest way back to the first-described 
position, and so on. It is essential that the elbows should 
be moved in the horizontal plane, the fingers closed up 
to each other, and that the arms should not be brought 
too far back. In order to keep good time, it would 
be advisable to count aloud " one, two, three." 



Backward-Lyin^ I eg -Swimming. 

This movement is done lying on the back, as shown 
in fig. 42. Like the foregoing, this movement is exe- 
cuted in three tempos : in the first, the knees are lent 




No. 42. 



and turned oiUiuards as far as possible, the heels brought 
close together and droAon up as near the body as possible, 
the toes bent upwards ; in the second tempo, the legs 



86 



Backivard-Lying leg-Sunmvi ing. 



are suddenly and powerfully stretched outwards (with- 
out raising them), the feet being separated at shoulder- 
breadth s distance from each other (see fig. 43) ; in the 




No. 43. 



third tempo the stretched legs are brought close to- 
gether. Then the series of movements begins again 
with the bending of the knees, and so on. 

JVote : When the two preceding exercises have been 
practised for some time with counting three even tempos, 
then the learner should perform the next one in the 
same even rliythm. Then, again, practise the arm- 
movements and leg-movements separately with uneven 
rhythm — that is, perform the first two tempos quickly 
(counting one-two ") and the third very slowly 
(counting ''three " slowly). Finally, the combined arm 
and leg movements (figs. 44 and 45) should be performed 
in the last-mentioned rhytlim. 

Forward-Lyirg Arm and Leg-Swimming, 

The front of the trunk is supported on a form, a thick 
mattress, or other elevation, so arranged as to permit 
the limbs to be moved freely. The whole body is 



Forward-Lying Arm and Leg-Sivimming. 87 

slightly slanting downwards. The head is raised, the 
chest arched forwards. 




No. 45 

Now, the preceding arm and leg-movements are per- 
formed simultaneously (figs. 44 and 45) with countmg 



88 Fonvard' Lying Arm and Leg-Swimming. 



as already described — first witli even rhythm, then ^vith 
uneven, so that the second tempo follows quickly upon 
the first. AVhen the student has acquired skill in the 
simultaneous performance of the arm and leg-move- 
ments then he is prepared to begin 



Swimming, 




Fig. 4.6. 



{a) Plain Sicimmivg (see fig. -i6). 

The first essay at swimming in the water may be 
facilitated by the use of a swimming-belt, or by some- 
body giving support under the chin to the svrimmer ; 
but most people, if they are Avell practised in the above 
preparatory exercises, will be able to acquire easily the 
art of swimming without any help. At first it should 
be practised in somewhat shallow water. A good pre- 
paratory exercise would be to rest the hands on the 



Swimming, 89 

bottom, raise the head above the v'ater, arid perfomi the 
Leg-Swimming (as in figs. 44 and 45). If, to begin 
with, one o^oes a little bit from the shore till the water 
reaches just below the arm-pits, and then, turning 
towards the shore, quietly performs the combined arm 
and leg-movements as before learned, keeping the body 
in the right inclination, and bending the head back- 
wards (as shown in fig. 46), then a few attempts will 
be sufficient to keep the body afloat. It is advisable 
that the beginner continues counting till he has gained 
some practice in performing the movements steadily in 
the water. As soon as he can do this, and thereby propel 
himself forwards, then he has learned the art, and only 
wants to attain greater skill by practice. Mistakes 
which retard the attainment of the art of swimming^ 
are : Too rapid movements (remember that the third 
tempo for both arms and legs should be very slow) : the 
endeavour to float on the surface of the water, instead 
of keeping the body at the above-mentioned inclination ; 
spreading the fingers, instead of keeping them close 
together ; moving the arms too deep in the water, 
or quite on the surface, instead of about four inches 
belo"r7. 

After having acquired some practice and skill in 
swimming forwards, it is easy to learn swimming on the 
spot in upright position by means of making small 
swimming motions with the feet, and keeping the arms 
horizontally out from the sides, slightly pressing the 
water with the palms of tlie hands. 

This forms the transition to 



90 Sioimming, 
{!)) Swimming on the Back. 

The head is bent backwards, its hinder part immersed 
in the water ; the chest is arched forwards ; the legs 
perform the swimming motions with sharp stretchings 
downwards. In the beginning one can facilitate the 
swimming on the back by movements of the arms, or by 
resting them against the bottom. 

After having acquired some skill in this mode of 
swimming, the arms may be kept either along the sides, 
or Avith the hands on the hips, or stretched horizontally 
to the sides. In the last-named position they may be 
moved, so as to assist in keeping the body afloat and 
increase the speed. 

Once the art of swimming is acquired, either front- 
wise or in backward-lying position, there is no great 
difficulty in passing from one of these positions to the 
other. By somewhat increasing the speed forwards 
and stretching forwards the arm on the side that is 
below wdien performing the turning, and a general 
good stretching of the body, the turning from the 
backward-lying position to the forward-lying one, and 
vice versa, is greatly facilitated. 

Leap down into the vrnter The Plunge 

Iji bathing places with shallow water there is no 
necessity for leaping into the water, but there are 
many plac-es with high shores wdiere the only possi- 
bility of getting a bath is by leaping into it. In 
cases of accident it is sometimes of the greatest im- 
portance to be able to plunge into the water calmly 
and courageously. 



Swimming, 



91 



General rules to be observed when leaping into the 
water are : to take a deep breath before leaping, and to 
offer the smallest possible surface to the water — that is 
to sav, either the leet or the hands — for if a broader 
surface, such as the back or the chest, stril^es against 
the surface of the water when leaping from some con- 
siderable height, it will cause great pain, and may even 
have fatal consequences. To begin with, the leaps 
should be made from only a slight elevation, in order 
that the learner may gradually accustom himself to 
self-possession when under the water. 

The hap doicn into the iccder with feet foremost is 
performed with stretched legs and feet, the heels closely 
kept together (so as not to separate when touching the 
water), the whole body in upright attitude, the arms 
and the hands stretched and kept close along the sides. 
When down in the water the swimming movements 
should be recurred to at once, in order to rise to the 
surface as promj)tly as possible. 

Stooping-leap down .into the ivateo% hands foremost 

The Header"). — The body is bent forwards with the 
arms stretched over the head, the palms of the hands 
kept close against each other, and when arrived so far 
forwards that it is on the point of falling, in that very 
moment one makes a good start with both feet, imme- 
diately afterwards throwing upwards the legs and 
stretching the back. As soon as one touches the water 
the head and the back should at once be bent back- 
wards in order to change the direction of the body, and 
thus bring the head above the water. After some 



92 



Swimming, 



practice the stooping-leap can also be performed head 
foremost, the arms and hands being stretched close 
along the sides. 

In order to gain assurance and precision a good deal 
of practice is necessary, and the learner should pass 
gradually from the easy to the more difficult perform- 
ances ; thus he should first do the leaping from a lesser 
height, then from higher and higher places. In the 
first instance, the inclination of his body towards the 
water should be less than later on, till it finally 
becomes a vertical one. He should, however, be careful 
that in the vertical down-leap the legs may not strike 
over to the opposite side {i.e., backwards), so as to 
make him throw a somersault into the water. The 
more shallow the w^ater, the more the down-leap should 
approach the horizontal direction. To leap from greater 
heights demands great force and self-control, and should 
never be attempted until assurance and practice in 
taking up the proper attitude have been gained. 

When practising the stooping-leaps, it is important 
to ascertain beforehand the depth of the water and the 
nature of the bottom, in order to avoid being hurt 
against stones and other things that may possibly make 
the water unsafe. 

The art of diving consists, properly speaking, in 
sw^imming under the water with retained breath and 
open eyes. Diving is related to the plunge into the 
water in so far as it can be exercised as a continuation 
of a stooping-leap by means of swimming under the 
water either downwards towards the bottom or in the 



Swimming. 



horizontal direction. This, however, pre-snp2303es some 
previous practice in diving into shallow w-ater, and 
snould be done wdth due precaution and not with 
rashness. 

Diving whilst already swimming can be done in the 
following manner: — One raises one's self somewhat in 
the water, stretches the arms over head, making the 
hands meet, so as to form a wedge in front of the 
head, then, bending the body and the head strongly 
downwards, and stretching the legs, one pushes towards 
the bottom. The first trial in this, as in the fore- 
going cases, should be made in comparatively shallow 
water. 

Prudence should always be observed when swimming, 
and this not only by the less skilful swimmer, for even 
the ablest swimmer cannot go on for an unlimited time. 
It is very essential to maintain calmness and presence 
of mind w^hen swimming. 

When endeavouring to rescue a drowning person, it 
is safest to catch hold of him from behind, either by 
grasping him by his upper-arms or by his hair (if he 
has got plenty of it) ; at all events so as to be able to 
keep his head above the w^ater. If approaching a 
drowning person in front, it may easily happen that in 
his terror he clutches his rescuer in such a manner as 
to render swimming and rescue impossible. 

When cramp occurs during swimming, the best 
thing to do is at once to assume a position that gives 
as much rest as possible, and press the part where the 
cvamp presents itselt This, in most cases, is sufficient 



94 Swimming. 

to drive it away, and for an expert swimmer it is easy 
to keep himself afloat, even if not moving all his hmbp. 

one ought to venture swimming far from the sliore 
unless he be an expert swimmer, and even to such a 
one, if he frequently experiences cramp when fatigued, 
or exerting himself in swimming, it ought to be a 
warning not to rely too implicitly on his skill. 



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